6 healthy foods rich in vitamin D and easy ways to add them to your diet
6 healthy foods rich in vitamin D and easy ways to add them to your diet
Ashley Lyles,Samantha CassettyMar 1, 2021, 01:48 IST
Salmon is a good natural source of vitamin D.Allen G. / Shutterstock
Foods highest in vitamin D include certain fish, like trout, but if you re vegetarian you can get your RDA from fortified food.
Orange juice, milk, and cereal are popular foods fortified with vitamin D.
Egg yolks and mushrooms are also a good vegetarian-friendly source of vitamin D.
Vitamin D is an important vitamin that aids in the formation of strong bones among other health benefits. Even though it can be produced by the human body through sunlight exposure, about 40% of Americans are still deficient in this sunshine vitamin.
The benefits of a plant-based diet
Following a plant-based diet can be beneficial to both your health and the health of the environment.
1. Plant-based diets can help you lose weight
Research has found following a plant-based diet can decrease obesity risk and aid in weight loss.
Advertisement When one moves to a more plant-based diet, the animal-based foods are typically replaced with legumes, whole grains, and more fruits and vegetables. As these foods are filling, higher in fiber and nutrients, and lower in fat there is potentially reduced calorie intake leading to weight loss, Haar says.
What the research says: A small 2018 study found overweight people who followed a plant-based vegan diet for 16 weeks saw an improvement in body weight, fat mass, and insulin resistance markers compared to a control group. The decrease in fat was associated with an increased intake of plant protein, and decreased intake of animal protein.
Time-based
SMART goals are so effective because they give you a specific time frame. If a goal has no deadline, you can push it off, and it s almost like a dark cloud over your head, always looming, Callahan says.
Examples of SMART goals include:
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Exercise for 20 minutes every day
Be able to do 20 push-ups by the end of next month
Setting smaller process goals, which you can achieve along the way to a larger goal, can also keep you motivated, says Jen Kates, a certified personal trainer, and health coach, and founder of Shift Human Performance. For example, if your goal is to run a 5k, a smaller process goal might be running for five minutes without stopping.
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Research suggests that there are numerous advantages to going vegetarian. Vegetarians tend to eat less saturated fat and cholesterol, and more Vitamins C and E, folic acid, dietary fiber, potassium, magnesium, and phytochemicals, says Michelle Zive, a registered dietitian and NASM-certified
nutrition coach. This means vegetarians are more likely to have lower total and bad cholesterol, blood pressure, and body mass index, all of which are associated with longevity and a decreased risk for many chronic diseases, says Zive.
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Here are just some of the specific benefits that can come from going meatless.
Improved heart health
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Multiple studies have shown that going vegetarian may protect your heart by simultaneously lowering your LDL or bad cholesterol levels, as well as your blood pressure.
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What you should know before starting the low FODMAP diet that can help treat GI issues like bloating and diarrhea
What you should know before starting the low FODMAP diet that can help treat GI issues like bloating and diarrhea
Jennifer Larson,Melissa Rifkin,Katie WalshDec 25, 2020, 00:59 IST
It s important to slowly add high FODMAP foods back into your diet since they contain important nutrients that maintain a healthy microbiome.NataBene/ Getty Images
The low FODMAP
diet is a temporary, elimination diet designed to help people with gastrointestinal disorders.
On a low FODMAP diet, you should avoid foods that contain large amounts of FODMAP carbs like fructose, sorbitol, and lactose.