Vitamin D is an essential component in ensuring overall health and wellness. It not only helps to build strong teeth and bones, but plays an integral role in regulating cardiovascular and musculoskeletal systems and modulating cell growth. Vitamin D deficiency can lead to a range of health disorders and diseases to include diabetes, osteoporosis, and rickets –just to name a few. If you’re not quite sure where to get your vitamin D, just continue reading; also keep in mind that the recommended daily amount of Vitamin D is 600 IU.
Fatty Fish- Whether tuna, mackerel, trout or salmon, these fatty fish are a natural source of vitamin D. They also contain Omega-3 fatty acids which work with Vitamin D to aid in growth and development, and brain functions.
Egg Yolk- This contains a small amount of Vitamin D – although it does not provide enough to meet the daily recommended intake. However, egg yolk provides the natural form of vitamin D, known as cholecalciferol, which helps promote healthy teeth and bones. Make sure to consume egg yolk along with other Vitamin D sources to get the recommended daily amount.
Fortified Foods – While some foods such as eggs mentioned above contains natural forms of vitamin D, others are fortified with this vitamin. This means that the nutrients are added to foods that do not naturally contain the required amount needed for optimal health; some of these fortified foods include cereal, milk and orange juice. Read the information packaging on your favourite foods to see which ones are fortified with Vitamin D to ensure that you are getting the recommended daily dosage.
Cod Liver Oil- One tablespoon of cod liver oil provides 1360 IU of vitamin to the body, which is more than twice the recommended daily amount. This is an extremely effective source of vitamin D especially for those with bone health issues, or those with vitamin D deficiency (usually children).
Sunlight- Yes, for those who didn’t know, sunlight –thanks to the ultraviolet rays— is another natural way to get your daily dose of vitamin D. As you can imagine the intake of this method is quite different, while the other sources of this vitamin are taken internally (ingested) this time around it passes through the skin providing the body with vitamin D3 (cholecalciferol) .There are different factors which determine the amount of vitamin D3 required for each person, age and skin color are two of the main factors. It is best to consult your doctor first as he/she will be better able to evaluate the dosage that works best for you.