I read a recent study of 328 adults over age 60, by Rutgers University and University of Cal Davis. Those with low Vitamin D were on the fast track to further memory loss and dementia.
If you can tolerate a tablespoon of daily cod liver oil, you are getting almost 300% of your daily required Vitamin D.
Getting out in the sunshine is something I do daily, specifically for the natural Vitamin D. There are also plenty of Vitamin D rich foods available in the Philippines.
Just Eat It!
Fish, fish and more fish! Smoked fish seems to provide the most Vitamin D. Smoked salmon and smoked swordfish, especially. Even canned sardines and tuna give you much Vitamin D. My friend Roy’s favorite fish, tilapia (not!) gives you about 20% of your daily required Vitamin D. I would rather eat sardines than tilapia.
If you can find them in your area, fresh Portabello Mushrooms will load you up with Vitamin D.
Maybe there is more to why I see some expats loading up their shopping carts in Bacolod with American imported breakfast cereals? Total and Raisin Bran are good sources of Vitamin D. Cheerios and Corn Flakes…not so much. Fruit Loops, forget about it.
Tofu, cheese, yogurt, butter and skim milk have a decent amount of Vitamin D for you. So does almond milk.
I have never seen caviar in Bacolod but have seen it in Manila. Even back then, it was expensive. $90 for a small jar with only 20 servings. No thank ya! China had locally produced economy caviar that I bought regularly and it was so reasonable. However, it was Chinese caviar and no guarantee what you were actually getting. But for a couple of bucks a jar, it was tasty. Caviar has Vitamin D.
Pork.The other white meat. Lean ham, pork ribs, pork shoulder, pork sausage and pork loin. Vitamin D.
Eggs. Hard boiled and goose eggs provide the most Vitamin D. Duck eggs are also good. Balut is probably loaded with Vitamin D! Regardless, a daily egg is now deemed ok for you by many medical and dietary experts. Over EZ, poached, scrambled and omelet style all work. I would suppose that a raw egg cracked into a glass of San Miguel Pale Pilsen may work as well.
I have written in the past about the importance of Vitamin D. Since the topic of nursing homes and dementia came up recently among expats, I wanted to write an article about it again.
Many people do not realize that a vitamin deficiency can lead to adverse affects on your health. A magnesium deficiency can also lead to diminished mental capacity at any age.
Keeping my mind sharp & alert is very important to me. Overall, my mind is my best friend and I don’t want to lose it. You can’t replace a head, so once the mind is gone, it’s gone forever. Very few have returned from that once the line has been crossed.
I hope to see you one day, somewhere…all around Bacolod.
~ Gary ~