Here is another reason to be consuming the salmon, tuna, and eggs when on a weight loss campaign. Researchers have shown that those dieters who have higher counts of Vitamin D on blood tests will manage to lose more weight on a weight loss program than those who are more deficient.
38 overweight people, both males and females, were placed on low calorie diets for 11 weeks and monitored. Interestingly, all the participants were technically deficient in Vitamin D at the outset, leading experts to also wonder about the link between obesity and Vitamin D, and which comes first.
However, the higher amount of Vitamin D in the blood at the start, the more weight and also tummy fat, that was lost. The study was conducted and funded in conjunction with the University of Minnesota, the National Institutes of Health, and the Pennock Family Endowment at the University of Minnesota.
Sources of Vitamin D.
Those wanting to increase their consumption of Vitamin D will be pleased to know that Vitamin D is available naturally in many foods including:
Oily fish such as salmon, mackerel, tuna, herring, sardines and eel.
Fish oils such as cod-liver oil.
In addition, many developed nations supplement some foods with Vitamin D. These foods are usually dairy products such as milk, or yogurt. Breads, grains, and breakfast cereals are also often fortified.
Vitamin D is also obtained from direct sunlight on the skin, although not all parts of the globe receive enough solar radiation for this to occur. Obviously, skin ageing and skin cancer have to be considered when sunning.
How much Vitamin D do you need?
Authorities in the US define a daily Vitamin D requirement of 200 IU daily for those aged up to 50 years. Those aged between 51 and 70 require 400 IU per day. The upper limit is set for 2000 IU daily.
1 glass of fortified milk, in Canada and the US, will provide a serve of 100 IU of Vitamin D.
3.5 ounces, or 100g, cooked salmon provides 360 IU Vit D.
3 ounces, or 85g, tinned tuna provides 200 IU Vit D.
1 egg provides 20 IU Vit D.
1 Tablespoon, or 15 mls, of cod liver oil provides a whopping 1,360 IU Vit D.
Check those food labels to ensure that you are purchasing items that have been fortified with Vitamin D.
Consuming a diet that is rich in natural sources of Vitamin D will assist in weight loss and also in reducing abdominal fat. Those with more appropriate blood levels of Vitamin D will find it easier to lose weight when embarking on a diet.