A recent study revealed a Vitamin D deficiency can lead to the development of type 2 diabetes mellitus which is another good reason to include these 10 foods in your daily diet.
According to a recent study, people who have a Vitamin D deficiency could be more prone to developing type 2 diabetes mellitus. Diabetes can lead to other serious health complications such as high blood pressure, heart disease, glaucoma and more. Including these 10 tasty foods in your daily diet can help ward off diabetes and boost your overall health. Vitamin D also helps build good bones and may help people fight off cancer.
Basics About Type 2 Diabetes
According to the American Diabetes Association, type 2 diabetes happens when the body fails to produce enough insulin or the cells ignore the insulin. The body uses insulin to turn glucose into energy. When people eat food, the starch and sugar is broken down into glucose to energize body cells. Insulin transports the sugar from the blood to the cells. If glucose starts to build in the blood and it does not get to the cells, it can ultimately lead to diabetes and related complications.
Diet and Diabetes
A healthy diet with lean meats, low-fat dairy products, fruits, vegetables and whole grains can help ward off type 2 diabetes. It is also important to limit your intake of sugar, processed foods and fatty choices as obesity can also boost the chances of developing type 2 diabetes. People are advised to exercise daily for at last a half hour. A recent study published in The American Journal of Clinical Nutrition showed a Vitamin D deficiency can put people at a higher risk of developing diabetes mellitus. Most adults need about 2000 IU of Vitamin D each day. Fortunately, there are many tasty foods that have Vitamin D to include in our daily diets.
Boiled or poached, salmon is a delicious choice for lunch or dinner. You can even feast on easy-going canned salmon. Salmon with the bone contains up 685 IU of Vitamin D or more, depending on the serving size. It is also a decadent choice to serve for a dinner party or a quiet meal on your own.
Just for the Halibut
Raw halibut contains about 645 IU of Vitamin D. Fish is an important part of a well-balance daily diet. Halibut happens to be one of the most versatile fish to cook. Serve it broiled, baked, grilled, poached or sauteed. It can also be fried but this is a less healthy option that could add unwanted fat to your diet.
If you are looking for a tasty hors d'oeuvre with plenty of Vitamin D, caviar is a top choice. Both black and red caviar contain 184 IU of this essential vitamin. It is more than a snack for the wealthy. Caviar is a healthy addition to your diet.
Adding mushrooms to sauces and meats is an excellent way to get a boost of Vitamin D. Mushrooms bring flavor and texture to all types of dishes including chicken, beef and vegetable stir-fry. When you include stir-fried white mushrooms in a favorite recipe, you are adding 162 IU of Vitamin D.
Oh My Cod
Cod fish is another source of Vitamin D. During Lent, people are always looking to incorporate more fish into their diets to fulfill the requirement of avoiding meat on Fridays. Atlantic cod contains 160 IU of these important vitamin. Cod is delicious when you broil it with lemon juice, oregano, garlic and a dash of paprika.
A single can of tuna can give you one-third of your daily requirement of Vitamin D. Tuna fish is delicious on its own. Mix it with a dash of mayo or olive oil. Add onions, red peppers and a bit of garlic for added flavor. Serve it on whole wheat toast to combat hunger and help ward off type 2 diabetes mellitus.
Have a Little Sole
Filet of sole and flounder contain about a quarter of your daily requirement of Vitamin D. Broiled filet of sole or flounder is tasty with lemon juice, garlic and oregano along with dash of panko bread crumbs over the top. Serve with green beans for a tasty lunch or dinner idea.
Pork, The Other White Meat
A mere three ounces of pork contains 88 IU of Vitamin D. Broiled pork chops topped with rosemary and thyme are simple and tasty. Place a pork roast in your crockpot in a mix of water, apple sauce and cinnamon then simmer on low for eight hours. It smells fantastic and falls apart under your fork.
The Incredible Egg
Eggs contain about one-tenth of your daily dose of Vitamin D. They are also incredibly versatile for breakfast, lunch and dinner. Hard-boiled eggs are always tasty. They can also be poached or fried in a yummy omelette with green peppers, onions and broccoli.
You Gotta Have Ricotta Cheese
Yummy ricotta cheese contains 25 IU of Vitamin D per serving. It can easily be added on top of a pasta dish with sauce to add flavor and texture along with a good dose of this important vitamin.
You can also get Vitamin D from fortified milk, soy milk and cereals. Going outside for 10 minutes of sunlight is another way to naturally get Vitamin D. Besides warding off diabetes mellitus, other benefits of Vitamin D include stronger bones and the possible ability to fight off cancer.
Image Source: Wikimedia Commons
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