Vitamin D
Close up vitamin D and Omega 3 fish oil capsules supplement on wooden plate for good brain , heart and health eating benefit

Vitamin D foods/Best Uses of Vitamin D Rich Foods

Rich Foods

Vitamin D foods/Best Uses of Vitamin D Rich Foods

Vitamin D has been all the rage. Vitamin D plays a vital role in our overall health. Vitamin D is not a vitamin.

Many rich foods contain vitamin D that you can eat for your daily vitamin needs. The intestines need these vitamins to absorb phosphate and calcium. Bones and teeth are thus made stronger with these substances. Moreover, it can lower inflammation and boost immunity.

Sunlight is a great source of vitamin D

Sunlight is an important source of vitamin D because ultraviolet (UV) rays trigger vitamin D synthesis in the skin.

Vitamin D is nearly impossible to obtain from diet alone. Vitamin D is only produced by exposure to sunlight.

Sources of vitamin D/Animal Foods

Vitamins should be obtained from food as they contain the active form of the vitamin, which your body can easily absorb. It is found in fish oil and other fish products. Other foods containing vitamin D3 include cheese, egg yolks, and beef liver.

Vitamin D is found in some types of fish. Cod liver oil is an excellent source. The refining process often removes the vitamin D from cod liver oil, so check the ingredients before buying.

Vitamin D can be found in salmon, mackerel, eels, tuna packed in oil, sardines packed in oil, and shrimp. It is very dangerous to consume too much fish because it can lead to high levels of mercury in your system.

Fortified milk, cereals, yogurts, soy milk, rice milk, almond milk, and margarine are all good sources of vitamin D. Other sources include white beans, navy beans, chickpeas, almonds, oats, turnip and mustard greens, bok choy, tofu, okra, broccoli, seaweed, and oranges.

 

Rich Foods in vitamin D

Sleep, bones, and immunity

Sun exposure is known to increase vitamin D levels in the body through the skin, which makes vitamin D the “sunshine vitamin.” For the first time in history, most people spend most of their time inside their homes and offices.

In addition to supporting healthy bones and reducing diabetes risk, vitamin D also strengthens the immune system, relieves insomnia, and relieves skin conditions. Medical Hypothesis published a study on vitamin D supplements for insomniacs. Researchers followed 1500 patients for two years. They maintained a constant level of vitamin D3 in their blood for many months.

Vitamin D "receiving sites" or "receptors"

Vitamin D Foods

All of the participants slept normally after this treatment, regardless of their type of sleep disorder. Vitamin D “receiving sites” or “receptors” were found in high concentrations in the brain regions associated with sleep onset and maintenance during this study.

In addition to keeping bones strong, vitamin D prevents osteoporosis. Vitamin D deficiency is known to cause rickets (soft bones) in children as well as osteoporosis in adults. Adelle Davis’ book, Let’s Get Well, discusses vitamin D. She writes: “Vitamin D is necessary to absorb calcium from food and control the enzymes responsible for accumulating minerals in bones and teeth. The skin can produce vitamin D if the oil is not removed.”

 

How much vitamin D do you need each day?

For infants up to 12 months of age, the Food and Nutrition Board of the Institute of Medicine recommends an intake of 1,000 IU. For children, adults, pregnant women, and lactating women, the upper intake limit is 2,000 IU.

Intake above this level increases the risk of toxicity and is not recommended.

 

Who is at risk of Vitamin D deficiency?

People with aging kidneys have difficulty converting vitamin D.

Women who cover their bodies outside for religious or cultural reasons or people who work in occupations that limit their exposure to sunlight.

Dark-skinned people synthesize less vitamin D when exposed to sunlight.

Vitamin D deficiency is increased by obesity. In obese and overweight individuals, vitamin D is stored in body fat, making it less bio-available.

A person with a reduced ability to absorb dietary fat, as Vitamin D is a fat-soluble vitamin. A lack of pancreatic enzymes, Crohn’s disease, or bowel disease can cause this.

Those exclusively breastfed because human milk may not contain adequate vitamin D.

Vitamin D deficiency can cause what?

Vitamin D deficiency causes rickets, which results in skeletal deformities in children. Vitamin D deficiency in adults can cause osteomalacia, which leads to muscular weakness as well as weak bones.

Vitamin D deficiency is a major factor in osteoporosis, which inhibits calcium absorption.

Vitamin D deficiency leads to prostate cancer, ovarian cancer, and colon cancer.

Vitamin D deficiency may also lead to Type 2 diabetes and impaired insulin production. Over the next twenty years, vitamin D supplementation lowers the risk of type 1 diabetes by around 80% in babies.

Schizophrenia is caused by a lack of vitamin D

Vitamin D Foods - Do You Get Enough?

We extract Vitamin D in three basic ways. Vitamin D Foods – Are You Getting Enough?

Recently, Vitamin D has been all the rage. Vitamin D plays a vital role in our overall health. Vitamin D is not a vitamin. The hormone is better described as a powerful neuroregulatory steroidal hormone. Additionally, it is derived from sunlight. Calcium is regulated by the active hormone D, calcitriol. Calcium controls countless bodily processes such as glandular, bone, and muscle responses.

Vitamin D excess and its effects

Vitamin D toxicity can cause nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise calcium levels, affecting mental well-being.

Vitamin D toxicity can cause calcium deposition in soft tissues such as the kidneys, lungs, blood vessels, and heart. A damaged kidney may malfunction permanently.

Here's a word of caution

SPF 8 sunscreens still block 95% of vitamin D production by the body. In this way, sunscreen products can cause disease by depriving the body of critical vitamins. Reversing a chronic deficiency of Vitamin D can take months of vitamin D supplementation and sunlight exposure.