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Good Sources Of Vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight. 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.
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. In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
Benefits
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Here’s our process. A person can also boost their vitamin D intake through certain foods or supplements. Vitamin D is essential for several reasons, including maintaining healthy bones and teeth.
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.
Deficiency
Although the body can create vitamin D, a deficiency can occur for many reasons. 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. 400 IU (10 mcg).
Children 1–18 years: 600 IU (15 mcg). Adults up to 70 years: 600 IU (15 mcg). 600 IU (15 mcg).
Sensible sun exposure on bare skin for 5–10 minutes, 2–3 times per week, allows most people to produce sufficient vitamin D. However, vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter.
Symptoms And Health Risks Of Vitamin D Deficiency
Symptoms of bone pain and muscle weakness can mean you have a 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.