And FYI: Light through a window won’t work.Flickr photo by Guillaume CapronFatty FishFatty fish can be a good source of vitamin D. Common options include salmon, trout, mackerel, tuna and eel.A 3 ounce sockeye salmon fillet contains about 450 international units (IUs) of vitamin D a good portion of the 600 IUs that is the Institute of Medicine’s recommended dietary allowance (800 IUs if you’re over 70).And you get a bonus heart healthy omega 3 fatty acids!Flickr photo by BrownGuacamoleCanned Tuna FishFresh fish aren’t the only way to boost your vitamin D intake; you can get vitamin D from a can, too.Canned tuna fish and canned sardines both contain vitamin D, and are usually less expensive than fresh fish.Plus, a longer shelf life makes the canned products easy to stock up on and use at your leisure. meizitang botancial slimming soft gel # Hi, I am 13 years old and I’ve been trying to put some more mass on me for football. I’ve heard how whey protein is something that athletes use to help with training, but is it good for teens? And if there are any, what are some supplements that are good for teens and help with what I’m looking for?I understand the desire for increased mass but you need to be careful at your age. You should get a good balance between proteins, fats and carbs so don’t overdo it on the protein shakes.Whey and Creatine protein are both good for muscle mass but I would encourage you to stick to food for now. Just make sure that you get some protein at each meal, especially breakfast. Good sources are low or non fat dairy, nuts, fish, chicken, soy. If you eat red meat try and eat very lean meat to avoid saturated fats.You also need to get enough micronutrients from fruits and veggies and enough fiber from whole grain breads and cereals and also from veggies.To tell you the truth their have been very few safety studies done with teen supplementation so everyone is guessing.But if you stick to good foods you will be fine. Just eat when you are hungry and snack on nuts, fruits or nutrition bars between meals. If you eat the foods I recommend and keep working out on the field you will gain muscle and not fat.
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You are still growing and maturing and proper nutrition now is necessary to be healthy later in life. For example, your bone density as a mature adult is largely determined by your lifestyle today. Poor nutrition now can lead to poor bone healthy later in life.
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