Health Benefits of Vitamin D3

Vitamin D is a fat soluble vitamin that plays an essential role in the human body. It is also known as the “sunshine” vitamin because you can absorb it through 15-20 minutes of sun exposure. However, during this time of year (October-March), people living in the Midwest/Northern latitudes may be deficient due to insufficient sunlight in the winter.

Living in Minnesota, I know I don’t get a lot of sunlight, especially since I’m cooped up inside watching Gossip Girl. Hey, it’s winter break. ¯\_(ツ)_/¯  This winter I decided to take a supplement to counter my inevitable deficiency.

Vitamin D deficiencies have been linked to osteoporosis, higher blood pressure, diabetes, mood disorders and higher rates of certain cancers. It is so important to get enough, especially since it can impact up to 2000 genes in our bodies! Vitamin D is essential for bone health, immune functions and mental health.

Vitamin D works with vitamin K in our bodies to help absorb calcium into our bloodstream and help deposit calcium and phosphorus into our bones. This is why I chose to supplement with both Vitamin D3 & K2. Also, taking this vitamin in a liquid form is more beneficial than capsules because our bodies can more easily absorb it.

 

Vitamin D is also fat soluble, meaning that it is best absorbed when eaten with a good quality fat or a full meal.

Food sources of Vitamin D3:

  1. salmon
  2. tuna
  3. mackerel
  4. egg yolks
  5. cod liver oil

Health Benefits of Vitamin D3:

  1. boosts immune system
  2. improves bone & teeth health
  3. aids in calcium absorption
  4. destroys bad bacteria and viruses
  5. increases energy levels
  6. improves mood, combats seasonal affective disorder
  7. helps manage a healthy body weight
  8. improves DNA repair
  9. reduces risk of autoimmune disorders
  10. fights infections
  11. decreases blood pressure

Dosages may vary depending on your individual needs. A safe amount to start with is 1000 IU, but be sure to speak with a health care professional to get the appropriate amounts.

I put one drop in my smoothie: kale & spinach (yay more vitamin K), frozen banana, frozen strawberries, 1 tsp. coconut oil, 1 tbsp. chia seeds, 1 tbsp. cacao powder, water. Blend & enjoy good health. 🙂

Kale, Avocado and Basil Pesto 

We had an abundance of kale and basil in our garden this year so I made this delicious, super simple pesto! It was absolutely amazing and so versatile. You can put it on anything: pasta, zucchini noodles, sweet potato, eggs – the possibilities are endless! I am so excited to share this recipe with you. Here are the ingredients you will need:

  • 1 stalk of kale
  • 1/2 an avocado
  • 1/3 cup of basil
  • 1/4 cup of walnuts (or any nut)
  • 1 clove of garlic
  • 1/2 a lemon, squeezed
  • 1/4 cup olive oil
  • salt and pepper

1.First, I spiralized one zucchini to make “zoodles”

2. I put all the ingredients in a food processor and combined until smooth. I added a couple tablespoons of water to thin it out. Feel free to adjust accordingly!

3. I tossed the pesto sauce with the noodles! This recipe make two servings
4. I took this with me to work! I topped it with tomatoes from our garden and more walnuts. Enjoy!

Health Benefits of Tumeric, Onion and Garlic

Health benefits of tumeric:

  1. Anti inflammatory
  2. Protects against UVA damage
  3. Detoxifies the liver
  4. Lowers cholesterol
  5. Improves digestion
  6. Helps alleviate seasonal allergies

Health benefits of onions:

  1. Lowers blood pressure
  2. Relieves stomachaches
  3. Boosts immune system
  4. Antibacterial
  5. Lowers heart attack risks
  6. Helps treat asthma

Health benefits of garlic:

  1. Cold and flu treatment
  2. Improves digestion
  3. Antibacterial and anti-fungal
  4. Boost immune system
  5. Antioxidants
  6. Cancer prevention

You can use these amazing ingredients in so many ways! Add them to soups, sauces, tea, stir frys, meat dishes and stews! I made lentils the other day with all 3! 🙂

Health Benefits of Avocado 

I have had an obsession with avocados lately. I put them in everything: salad, quinoa, pasta, and even in smoothies for extra healthy fats! I love the usual guacamole, but there are so many more things you can do with them.

Not only are avocados delicious, they have so many amazing health benefits!

  • Lowers inflammation
  • High in potassium
  • Improves nutrient absorption
  • High fiber, aids in digestion
  • Reduces LDL (bad cholesterol) and raises HDL (good cholesterol)
  • Regulates blood sugar levels
  • Rich in folate and vitamin K
  • Loaded with heart healthy monounsaturated fats
  • Promotes healthy bones
  • Balances hormones
  • Moisurizes skin

I made some delicious sushi and toast the other day featuring this glorious fruit.

Check out my Instagram for more ways to use them! 🙂

Farmers Market Finds 

Yep, you guessed it! I spent another morning at the Minneapolis farmers market and found some amazing goodies!

  1. Kohlrabi
  2. Beets
  3. Strawberries
  4. Radishes
  5. Garlic Scapes

The usual freshly squeezed 🙂

This is my favorite way to enjoy beets! I roasted them with salt, pepper and olive oil.

Health Benefits of Beets:

  • Folic acid
  • magnesium
  • iron
  • detoxifies liver & gull bladder
  • prevents heart disease
  • immunity booster

Got these for $2! Garlic scapes are the flower bud of a garlic plant. They taste exactly like garlic and can be used in place of it in any recipe.

Health Benefits of Garlic Scapes:

  • boosts immunity
  • anti-bacterial
  • increases absorption of iron
  • antioxidants
  • fights cold and flu
  • lowers cholesterol
  • lowers blood sugar
  • aids in digestion
  • breaks down blood clots
  • reduces the risk of heart attacks and strokes