It’s been long known that vitamin D plays a valuable role in health. From supporting our immune systems to promoting brain, bone and lung health, it’s very important to get enough of the “sunshine vitamin.”
Our bodies require vitamin D for many functions. For example, we need it in order to absorb calcium, iron and other essential nutrients. Vitamin D deficiency is a serious concern and unfortunately more common than many may realize. Vitamin D deficiency symptoms include fatigue, regular sickness or infection, bone or muscle pain, mood disorders or hair loss. If you are a deficient for a long time, it can lead to serious problems, such as autoimmune, cardiovascular and neurological conditions.
Since vitamin D is a fat soluble vitamin, it’s also possible to get too much of it. While this is rare, vitamin D toxicity is serious and can lead to high amounts of calcium in the blood. This is generally caused by large doses of vitamin D supplements. If you have any questions or concerns about vitamin D supplements, speak with your doctor to assess your needs and determine what is right for you.
It’s important that you’re finding ways to get this important vitamin in healthful doses. With summer just around the corner, now is the perfect time to soak up some sunshine and get vitamin D! Incorporate healthy vitamin D-rich foods and outdoor exercise into your Nutrisystem weight loss plan. Here are some tips that may help:
Get your vitamin D naturally from foods.
As with any vitamins and nutrients, whenever possible, it’s ideal to get your intake naturally. According to The Academy of Nutrition and Dietetics, “Nutritional needs should be met primarily from foods and beverages — specifically nutrient-dense foods and beverages.”
There aren’t too many food sources that contain naturally occurring vitamin D. However, there are some healthy options that can easily be incorporated into your Nutrisystem weight loss plan. Salmon and other fatty fish are one of the best choices! You can also get it from certain types of cheeses, egg yolks and mushrooms that are grown under UV lights.
Many of the foods in America are fortified and can give a dose of this important vitamin. Fortified foods have the potential to provide most of your vitamin D intake. Common fortified foods include cereal, milk, plant-based drinks, orange juice, yogurt and cheese. Check the label to make sure you are buying a fortified version.
Seek the sunshine.
Vitamin D is the only nutrient the human body produces when exposed to sunlight. And now that summertime is rolling around, it’s a great time to start getting those daily doses of vitamin D by getting outside!
According to Medical News Today, “The skin produces more vitamin D when in the sun during the middle of the day, the time it is at its highest point in the sky. When spending prolonged time in the hot sun, wear sunscreen, and stay hydrated.” They also explain that your skin color and the amount of skin that you expose to the sunshine will influence how much and how quickly you make vitamin D.
Make sure that you’re using proper sun protection. Sunscreen is important to help reduce your risk of skin cancer, which is the most common cancer in the United States. Overexposure to sunshine can be problematic, so as with most things in life, balance is key.
According to experts at Yale Medicine, “Because skin cancer, particularly melanoma, can be such a devastating disease, it’s best to use sunblock when outdoors in strong sunlight for any prolonged length of time. Because this may limit the amount of vitamin D you get from sun exposure, make sure your diet includes sources of vitamin D from foods or supplements.” Again, always speak to your doctor before taking a new supplement.
Are You Getting Enough Vitamin D?
Read More
Get out and get moving.
With the weather continuing to warm up, you can make getting outside a win/win by not only boosting your intake of vitamin D but also being on the move and torching calories. The key is to get outside and get moving.
Whether you want to go for a walk, hit the trails to hike, ride a bike or maybe go for a swim, people tend to really enjoy being outdoors—and may end up burning more calories as a result. There may be mental health benefits, as well. A study, published in Mental Health & Prevention, found that exercising outdoors reduces stress and improves overall wellbeing.
For so many reasons, green space is good for us! We spend so much time in front of screens and breathing in filtered air that simply being outside really does our bodies good. And it gives us lots of ways that we can keep our bodies active and moving!
One of the best ways to stay active all summer is by switching up your routine so that you don’t get bored. There are many different summertime exercises and activities that can keep those pounds coming off all season long. Check out some of our favorites here! >
Smart choices for your body.
At the end of the day, it boils down to making the best choices for your body. Spending some more time outside during the summer will give you just the vitamin D boost you need along with more opportunities to stay active. In the end, that’s a win for your health.
*Speak to your doctor if you have any questions about vitamin or vitamin D supplements, as well as before making any dietary changes.
The post Summertime & Sunshine: The Perfect Time to Get More Vitamin D appeared first on The Leaf.
Frequently Asked Questions
Are African Mango Extracts Caffeine-Free
A study was done on the daily intake of caffeine by an average person. Surprising results resulted.
A cup of coffee can contain around 100 mg of caffeine. A small glass of cola has approximately 40mg. What if you could drink caffeine with no calories?
Here’s African mango extract! It gives you the same energy boost that caffeine, but without adding sugar or calories.
African mango extract can also help increase focus and concentration as well as improve brain function.
What can I drink for weight loss and detox?
Drinking water flushes out toxins. Water is vital for hair and skin health. Hydration is essential for your body. Water aids in digestion and flushes out excess sodium.
If you want to eliminate alcohol use, try drinking green tea instead. Green tea is rich in catechins that help to reduce stomach fat, and caffeine stimulates metabolism.
Which natural product is the best for weight loss
Regular exercise and a reduced intake of food is the best way to lose weight. But, exercising alone will not help you reach your goal. Because food is essential for the body to function properly, this is why exercise alone won’t help. Overeating can lead to weight gain. In contrast, eating enough food could lead to weight loss.
When selecting the best foods to help you lose weight, it is essential that you select foods with high nutritional value and low calories. These foods include whole grains, fruits, vegetables, legumes, fish, lean meats and nuts, as well as seeds.
What herb melts your body fat?
It may not be possible to lose weight without dieting but herbs are an excellent way to help you burn calories. This has been a common use of herbs over the years. They include Green tea, Ginko Biloba. Ginger root. Ginseng. Hawthorn.berry. Licorice root. Milk Thistle Seed. Mullein Leaf. Rosemary. St John’s Wort. Turmeric. Valerian Root. Yohimbe Bark.
Orally, herbal remedies can also be applied topically. They contain nutrients that boost the metabolism rate. These nutrients increase the rate at which glycogen stores are broken down and lipids within cells. The end result is that the bloodstream releases free fatty acids, which can then be used to fuel.
The immune system can be boosted and diseases prevented by herbal remedies. This makes them an ideal choice for people who are unable to afford drugs and surgeries.
Many people are familiar with the benefits of herbs. Many people don’t realize how powerful these natural substances can be. You can buy herbs online, in pharmacies and at health food stores. A typical dose lasts for several weeks.
A good example of an herb that works by increasing the metabolic rate is green tea. Green tea is rich in epigallocatechin Gallate (EGCG), which boosts activity of enzymes that are responsible for breaking down fats. EGCG has also been shown to improve glucose tolerance. This reduces the chance of developing diabetes.
Ginger root is another example. The ginger root acts like a stimulant. It boosts metabolism and stimulates the gastrointestinal tract. Ginger is also known to help eliminate toxins from your digestive system.
Other herbs that improve metabolism include ginseng (licorice root), mullein Leaf, rosemary and turmeric.
In most cases, the best way to take herbs is to drink them as teas. This allows active ingredients to be absorbed quickly and efficiently into the bloodstream. If you are taking herbs internally, make sure that you have medical supervision. If you prefer to take herbs internally, you should apply them directly to the affected areas. Other areas could be affected or inflamed.
What is African Mango Extract and how can it help you?
It contains high levels of vitamin C, which helps boost immunity. It’s ideal for people with flu or cold symptoms.
Antioxidants in African mango extract can also help lower free radicals in your body. This reduces the chance of developing cancer or heart disease.
Vitamins A and B6 in African mango are also good for hair growth and healthy skin.
African Mango’s active ingredients are an effective supplement that will keep the skin looking and feeling great.
What drink can be used to overnight lose belly fat?
Drinking lots of water is the best way to lose weight quickly. Water helps you burn calories, keeps you fuller longer, and makes it less likely to snack on high-carb foods. Water helps flush toxins out of your body and maintains your skin’s youthful appearance.
Most people skip meals when dieting. Your metabolism will slow down, which means you’ll eat less later. So try to eat small frequent meals instead.
If you find yourself craving snacks, try drinking more water. Dehydration can slow down the rate at which your body burns calories and cause you to crave sugary beverages. To enhance the detoxifying properties of your water, add a squeeze of lemon to it.
Drinking water can promote weight loss because it makes you feel fuller, faster, and helps you feel fuller. Studies show that those who consume eight glasses per day of water are more likely to lose weight than those who drink only four cups. Water is good for you, as it doesn’t add calories to your body.
After you wake up, wait around 30 minutes before eating anything. After just 10-15 minutes of awakening, hormones like insulin start to regulate blood sugar levels. These hormone surges often send us into hunger mode. Waiting until this happens prevents a sugar rush and subsequent crash.
Have a mid-morning snack after breakfast. A snack between lunch or dinner can prevent you from overeating later on in the day. You can try a piece of fruit, or whole grain toast with peanut butter.
Don’t eat right before bed. Research shows that sleep is better for our bodies, so it’s easier to lose weight if you get up early.
Don’t go to bed starving! You should eat a light meal an hour before you go to bed. You might be surprised at how much food you need to fall asleep.
Add some green tea to your daily routine. Catechins in green tea are plant compounds that can reduce inflammation and improve metabolism. A study published in the Journal of Nutrition showed that participants who drank three cups of green tea daily lost more weight than those who didn’t. A second study revealed that green tea intake increased men’s metabolic rates by three percent over twelve weeks.
How can I naturally slim down?
It is important to eat healthy food as often and as often as you can. Healthy snacks should be low-calorie. Avoid overeating processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Avoid sugary drinks as they are high-calorie and high in sugar. You can lose weight by limiting the amount of soda pop and juice you drink. At least eight glasses of fluids a day is a good goal.
Another tip is to get up early. Research has shown that people who wake up earlier have a tendency to consume fewer calories over the course of the day. This can be achieved by setting an alarm to make sure you don’t sleep in the mornings.
Also, exercising is essential. Aerobic exercises like running, walking, biking, swimming, tennis, etc. Strength training does not burn fat as fast as aerobic exercise. You should incorporate aerobic activity into your daily routine.
Statistics
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
External Links
cdc.gov
pubmed.ncbi.nlm.nih.gov
- PubMed’s national survey on weight loss and use of dietary supplementation in the United States.
- African mango (IGOB131: A proprietary extract from Irvingia gabonensis’s seeds has been shown to reduce body weight and improve metabolic parameters in overweight people – PubMed
ncbi.nlm.nih.gov
- IGOB131, a novel extract from the West African plant Irvingia Gabonensis, dramatically reduces body fat and improves metabolic characteristics in overweight people in a double-blind, placebo-controlled study – PMC
- A case of renal dysfunction that has been linked to African mango eating – PMC
webmd.com
- African Mango: What do you know about Irvingia Gabonesis
- Goji Berries: Side Effects and Health Benefits
How To
The Best Natural Appetite Suppressants for Weight Control
Any substance that is natural to suppress appetite for weight loss can be used to reduce food intake.
There are many options for naturally losing weight. Dieting is one option. You can reduce your calories by dieting. This can mean eating less calories than you normally do, cutting down on certain foods, skipping meals, and eating smaller portions. Exercise is another method to naturally lose weight. Exercise refers to increasing your physical activity. Walking fast, running, aerobics and cycling are all ways to increase your physical activity.
Natural appetite suppressants have no side effects, such as constipation, heartburn and stomach cramps. They are safe, too, unlike prescription drugs with a long list of side effects. You can try them if you wish. But before trying these products, make sure that you consult your doctor first.
