Good Sources Of Vitamin D
The body creates vitamin D from direct sunlight on the skin when outdoors. But between October and early March we do not make enough vitamin D from sunlight. Vitamin D is also found in a small number of foods.
Sources include: oily fish – such as salmon, sardines, herring and mackerel
red meat
liver
egg yolks
fortified foods – such as some fat spreads and breakfast cereals Another source of vitamin D is dietary supplements.
Symptoms And Health Risks Of Vitamin D Deficiency
Low blood levels of the vitamin have been associated with the following: Increased risk of death from cardiovascular disease
Cognitive impairment in older adults
Severe asthma in children
Cancer Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosi.
Benefits
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Here’s our process. A person can also boost their vitamin D intake through certain foods or supplements. It may also protect against a range of diseases and conditions, such as type 1 diabetes.
Despite its name, vitamin D is not a vitamin, but a prohormone, or precursor of a hormone. Vitamins are nutrients that the body cannot create, and so a person must consume them in the diet. However, the body can produce vitamin D. In this article, we look at the benefits of vitamin D, what happens to the body when people do not get enough, and how to boost vitamin D intake.
Deficiency
Absorbing sunlight is essential for the skin to produce vitamin D. Sunscreen: A sunscreen with a sun protection factor (SPF) of 30 can reduce the body’s ability to synthesize the vitamin by 95% or more . Covering the skin with clothing can inhibit vitamin D production also. The American Academy of Pediatrics recommend that all breastfed infants receive 400 international units (IU) per day of oral vitamin D. Supplement drops for babies are available online.
Although people can take vitamin D supplements, it is best to obtain any vitamins or minerals through natural sources wherever possible. Symptoms Symptoms of vitamin D deficiency may include: regular sickness or infection
fatigue
bone and back pain
low mood
impaired wound healing
hair loss
muscle pain If Vitamin D deficiency continues for long periods, it may result in complications , such as: cardiovascular conditions
autoimmune problems
neurological diseases
infections
pregnancy complications
certain cancers, especially breast, prostate, and colon. Sources of vitamin D Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include: fatty fish, such as salmon, mackerel, and tuna
egg yolks
cheese
beef liver
mushrooms
fortified milk
fortified cereals and juices Here, learn how to get more vitamin D from the sun.
Dosage People can measure vitamin D intake in micrograms (mcg) or international units (IU). 400 IU (10 mcg). Children 1–18 years: 600 IU (15 mcg).
Adults up to 70 years: 600 IU (15 mcg). 800 IU (20 mcg). Pregnant or lactating women: 600 IU (15 mcg).