What is Vitamin D?

    Vitamin D is crucial for strong bones as it aids in the absorption of minerals (specifically calcium and phosphorous). It also helps regulate the amount of calcium in the blood. Our muscular system, nervous system, and immune system all need vitamin D for proper function as well. The three main sources of vitamin D are sunlight, foods/drinks, and supplements.

    You may have heard vitamin D be called “the sunshine vitamin,” but why? After sunlight hits unprotected skin, the body converts it to vitamin D. This is beneficial for your health, however, be careful to avoid extended exposure to sunlight without sunscreen.

    Foods which naturally contain significant amounts of vitamin D include fatty fish (such as salmon and trout), beef liver, cheese, and egg yolk. Many foods and drinks (such as orange juice, yogurt, and cheese) may also be fortified with vitamin D. Always be sure to check the Nutrition Facts Label.

    A vitamin D supplement may be needed to intake an adequate amount of vitamin D. Be sure to always check with your health care provider before starting a new supplement.  

 

Source: https://www.eatright.org/health/essential-nutrients/vitamins/what-is-vitamin-d  

Easy Ways to Boost Fiber in Your Daily Diet

    Although fiber is an essential nutrient in our diets, many Americans consume much less than what is recommended daily. The standard recommendation is about 14 grams for every 1,000 calories consumed. This means the average woman should consume about 25-28 grams daily, and the average man should consume about 28-34 grams daily. Dietary fiber is important for our health because it contributes to feelings of fullness and promotes a healthy weight, stabilizes blood sugar levels and cholesterol levels, and combats constipation.

                 Dietary fiber can be consumed from plenty of natural sources, such as fruits, vegetables, and nuts or seeds. It is also found in high concentrations in beans, lentils, and whole grains. Whole foods tend to have more fiber than processed foods. For example, a regular apple will contain more fiber than processed applesauce or apple juice. Including simple additions into your daily diet can help to reach recommended fiber levels, such as oatmeal at breakfast, fruits and vegetables at every meal, and opting for whole grain breads instead of refined flour options. Here is a list of some foods that are high in fiber and can be great additions to a daily diet: 

• 1 cup fresh raspberries (8 grams of fiber) 

• ½ cup cooked black beans (8 grams of fiber) 

• 1 large pear with skin (7 grams of fiber) 

• ½ cup mashed avocado (6 grams of fiber) 

• 1-ounce almonds (3.5 grams of fiber) 

• 3 cups air-popped popcorn (3 grams of fiber) 

• ½ cup cooked quinoa (2.5 grams of fiber) 

 

    Consuming large amounts of fiber can cause digestive issues, so daily consumption should be increased slowly and paired with plenty of fluid intake. Fiber supplements can be convenient but should not be a first choice to reaching fiber levels. They do not contain other health benefits that whole foods with natural fiber possess, such as feelings of fullness to promote a healthy weight, vitamins and minerals, and phytochemicals. 

 

Source: https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet 

Hydrate Right

    Although August is already almost over, the heat hasn't retired just yet. Proper hydration is essential to maintaining a healthy body, but it can be more difficult to stay hydrated while trying to balance the summer days and physical activity. Some methods can be used to gauge your hydration status, including urine color and sweat loss. In the first bathroom trip after waking up for the day, urine should be lighter in color, whereas a darker shade can indicate dehydration. People can also gauge their sweat loss during physical activity by weighing themselves both before and after their workout session. They can then use this information to improve their rehydration. Little to no change can indicate dehydration based on the activity performed. 

    Dehydration that exceeds 2% body weight loss can negatively impact athletic performance and physical health, so it is vital to rehydrate properly. Certain conditions can increase fluid loss through sweat when exercising, including higher air temperature, higher exercise intensity, and longer exercise duration. Larger body sizes and men generally sweat more as well, and athletes of higher fitness tend to sweat more than athletes of lower fitness. There are common signs of dehydration, including but not limited to: 

• Intense thirst
• Exhaustion 
• Increased perceived effort 
• Increase body temperature 
• Increased breathing rate and heart rate 
• Confusion 
• Fainting 

    Replacing fluids during exercise is essential to staying hydrated. Sports drinks are effective for better rehydration with physical activity that lasts longer than one hour. Listening to your body and drinking adequate fluids after exercise will help prevent dehydration. 

 

Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/hydrate-right 

Understanding Seed Oils

What are seed oils? Seed oils are oils that are extracted from the seeds of certain plants.  While some research suggests that a diet including seed oils can be healthy, these oils have also been blamed for contributing to conditions like eczema, weight gain, and inflammation.  Social media has portrayed these oils in a negative light, but should they be? 

There are many types of seed oils, but canola, soybean, safflower, corn, cottonseed, grapeseed, rice bran, and peanut oils seem to be the most popular.   

So, let's talk about what makes up seed oils, specifically their fatty acid composition.  Seed oils are composed of differing amounts of saturated, monounsaturated, and polyunsaturated fats.  These polyunsaturated fats are often seen in the highest amounts when looking at seed oils compared to others.  They include omega-3 and omega-6 fatty acids that can decrease inflammation when consumed in appropriate ratios.  Research on the ideal ratio is unclear, but most seed oils do contain more omega-6 fatty acids than omega-3 fatty acids, suggesting that the omega-6 fatty acids cause inflammation.   

Even though omega-6 fatty acids are seen as “bad,” they have been shown to support in lowering the risk of heart disease.  Omega-3 fatty acids are known as the “good” fatty acids and are known for supporting brain and heart health.   

Let's talk about how these oils are produced.  Seed oils are often criticized for how they are produced because some seed oils are cold-pressed, meaning that heat or chemicals are not used during the process of oil extraction.  These oils are produced in smaller batches that can often have a cloudy appearance and go rancid more quickly.  To yield clear, shelf-stable oil, heat is needed in extracting the oil from the seed, which is not always seen when producing seed oils.   

When it comes to choosing what oils should be in your diet, it is important to consider a wide variety of factors.  Top sources of seed oil come from ultra-processed foods like baked goods, chips, frozen meals, convenience items, and fried food.  If you see seed oil listed in the ingredients of foods like whole-grain bread or peanut butter, check the Nutrition Facts label to see if the food provides other beneficial nutrients that fit into your eating routine.  Also, try to eat more omega-3 fatty acids.  Do this by eating more fish like tuna and salmon! 

When cooking and baking, keep in mind that some seed oils, like grapeseed, canola, and soybean oils, have a high smoke point, which means that they will not degrade during cooking.  They are also good substitutes for solid fats like butter, lard, or shortening that contain more saturated fats.  There are many healthy ways to use seed oils: 

-Substitute some of the solid fat in baked goods 

-Season a cast iron skillet 

-Oil grill grates to keep food from sticking 

-Roast vegetables in the oven to get a toasted flavor 

-Stir-fried meat and vegetables 

-Pop popcorn on the stove 

-Make salad dressings – the fat in oils increases the absorption of the fat-soluble vitamins A, E, and K that are in leafy greens 

Using seed oil can be beneficial, especially when used to decrease consumption of saturated fats, which can help to reduce the risk of heart disease.  In general, try to limit packaged dessert and snack items, which contain seed oils and have low nutritional value, to help you limit seed oils.  However, there is no need to avoid nutrient-dense foods that may contain seed oils; it is all about finding a healthy balance for you.  

 

Source: https://www.eatright.org/health/essential-nutrients/fats/understanding-seed-oils