Natural Sources of Vitamin D

April8 2014

Natural Sources of Vitamin D

Vitamin D is a fat-soluble vitamin that promotes the absorption of calcium while regulating healthy levels of serum calcium and phosphate concentrations. Studies have also shown vitamin D to play a role in healthy bone growth, which is yet another reason why you should include it in your diet. Unfortunately, far too many people fail to receive an adequate amount of vitamin D.

Vitamin D Deficiency

According to a recent study published in the Archives of Internal Medicine, approximately 75% of U.S. teens and adults are vitamin D deficient. This is a shocking statistic that should serve as a real eye-opener, especially for health-conscious individuals who are trying to meet their body’s nutritional needs.

Vitamin D deficiency can take its toll on the body in a number of different ways. Individuals suffering from this condition aren’t able to absorb healthy amounts of calcium, so even if they are consuming a healthy amount of calcium, their bodies might not be able to use it. Vitamin D deficiency has also been linked to depression.

How To Boost Your Vitamin D Intake

The sun’s natural UV rays provide an excellent source of vitamin D. If you’re looking to add more of this vitamin into your diet, perhaps you should get outside and exercise more. Going outside for as little as 30 minutes a day can have a significant impact on your vitamin D levels.

Of course, eating foods high in vitamin D can also prove beneficial. There’s a general misconception that not many foods contain this key vitamin, but thankfully this isn’t true. While it may not be quite as prevalent as vitamin C, there are still plenty of foods containing vitamin D.

List of Top Foods Containing Vitamin D:

• Swordfish
• Cod liver oil
• Salmon
• Milk (choose 1% or skim)
• Fortified yogurt
• Beef liver
• Swiss cheese
• Eggs
• Sardines
• Margarine

A third option to increase your intake of vitamin D is to take a supplement. Most medical professionals recommend a daily dose of 600 International Units (IU) of vitamin D for adults 18 years of age and over. This is a safe, healthy dosage that will provide your body with an adequate amount of vitamin D. With that said, many people consume twice or even three times this amount.

Before starting a new vitamin D supplement regimen, talk with your doctor to ensure it’s safe and won’t interfere with any other medications you are currently taking.

Salmon sushi: photo by rick.