Vitamin D is a fat-soluble vitamin important for good overall health. It keeps your heart, lungs, brain, and other muscles working properly, your bones strong, and has a role in fighting off infections. Adequate vitamin D levels can protect you from depression, heart disease, and cancer or aging of the skin!
Not only does vitamin D have benefits for your skin, but your skin cells also play an important role in the internal production of vitamin D. Unlike any other vitamin, your body can make its own vitamin D. When the skin is exposed to ultra violet light from the sun it triggers your body to convert cholesterol precursors into a form of vitamin D. After a few more chemical reactions the active form of vitamin D is produced. This active form’s role is critical for managing calcium in your blood, bones and gut and helps cells all over your body communicate properly.
So exposure to the sun is one way to get vitamin D, but often this isn’t enough. Unfortunately, food sources that naturally contain vitamin D are extremely limited. Few plant-based foods contain a form of vitamin D called ergocalciferol, which is also found in fortified products and supplements as well. Cholecalciferol is the form found in animal based foods and in some fortified foods.
The recommendation for vitamin D is 600 international units (IU) per day, however many experts suggest this recommendation is too low. Therefore, it is important to make sure you are reaching your daily level of at least 600 IU and correcting deficiency when present.
-Go for fortified orange juice over original when at the grocery store.
-When eating mushrooms opt for sun-dried over fresh to increase amount of vitamin D by nearly 500 IUs.
-Try adding 8 oz of fortified almond, soy, or rice milk to your fortified cereal to start your day with a vitamin D packed breakfast.
-Expose your skin to direct sunlight for about 10-15 minutes daily, prior to applying sun protection.
Written by Amber Pelletier. Amber is a nutritionist and the sister of Tara (one of our co-founders). She will be guest blogging for MMT sharing some of her knowledge on essential vitamins and minerals and how we can access them in our skin care and diet.
It's been 75 years since President Roosevelt enacted the executive order which allowed the U.S. military to exclude any and all persons from an area after the Japanese attack on Pearl Harbor. Although no single racial or ethnic group was mentioned in the order, hundreds of thousands of Japanese-Americans were forced out of their homes and moved into camps.
I recently interviewed my grandfather about what life was like as a Japanese-American post World War II. I hoped to gain insight into a part of my heritage which I’ll never experience first hand but am saddened by. It's impossible not to see parallels being drawn between the recent travel ban and past U.S. anti-Asian policies. I can't help but feel anxiety for how the current administration seems to be playing to the fears of a bigoted populism and what can be done to counter it.
Not just your potato’s best friend, this fresh and woody herb promotes hair growth and stimulates blood circulation. The fragrant oils in the rosemary leaf also dissolve excess and clogging sebum in hair follicles to balance oil production without over-drying. Make your own herbal tea hair rinse with fresh rosemary or apply hair oil with the essential oil.