The health benefits of vitamin D are well known. Vitamin D is crucial in supporting the absorption and depositing of calcium into our bones, ensuring that bone density and strength is enhanced, to a large degree preventing diseases of the bone. Are foods with vitamin d the most important source of vitamin D?

The most important source of vitamin D is our own bodies. It is the only vitamin that is actually synthesized by our bodies, but it needs sunlight to trigger the synthesizing process – that is why it is sometimes called the sunshine vitamin. In some geographic areas people can actually experience a deficiency in vitamin D because a lack of sunlight exposure. As a matter of fact, this lack of sunshine, and the resulting lack of vitamin D, has been linked to various diseases, including depression. Foods with vitamin D are one way of supplementing our bodies’ vitamin D requirements.

There are actually not very many foods with natural vitamin D sources in significant amounts. There are foods that have been fortified with vitamin D, and these are a valuable source, although in itself will probably not be sufficient.

The following are known as foods with vitamin D:

Mushrooms (especially Shiitake & Button): Probably the only source of dietary vitamin D suitable for vegans, these mushrooms have surprising amounts of vitamin D. They are also rich in the B vitamins. If you purchase the dried versions, ensure that you buy those that have been dried in sunlight.

Mackerel, Salmon, Herring, Tuna, Sardines: – in fact, most fatty fish that are also rich in Omega 3 fatty acids are good sources of vitamin D.  A portion of mackerel can actually supply up to 90% of your required daily intake. Sardines in particular are excellent sources of dietary vitamin D.

Cod Liver oil: Cod liver oil was one of the first sources of vitamin D used medicinally for children with rickets. It is very rich in Vitamin D and omega-3 fatty acids; one tablespoon of oil a day is sufficient. Research has shown that cod liver oil prevents osteoporosis as well.

Eggs: Although only containing small amounts, eggs are another food source for the vitamin.

Liver and liver products are also foods with vitamin D.

Fortified foods with vitamin D: Milk is generally fortified with vitamin D in the United States, with 98% of the milk supply containing significant amounts of the vitamin. Read food labels before making purchasing decisions, as orange juice, pastries and margarine are routinely fortified as well.

Supplementing your vitamin D intake with vitamin supplements
It is very important to take sufficient amounts of calcium and magnesium along with vitamin D supplements.

The health benefits of Vitamin D are incontrovertible. Most people should get enough of the vitamin with sunlight synthesis and in their diets. Interestingly vitamin D is stored in the fat cells for up to sixty days, so strictly speaking you do not need to ingest vitamin D on a daily basis. There are excellent reasons to ensure that you have sufficient vitamin D levels in your system. Look after your health!

Among vitamin deficiencies, vitamin D is the more prevalent one in today’s world partly due to less intake of foods with vitamin d. We just do not have enough of it in the body. The explanation for this case is very straightforward: the most convenient way of obtaining this vitamin is to let your body produces it.

When compared to other vitamins, vitamin D is considered unique because other vitamins are obtained only through foods. Vitamin D can be synthesized by the body and produce as much as the body needs, with proper health condition of course. This is where the problem lies, where we handle our lives in many ways that reduces our bodies’ capability of synthesizing this vitamin.

Sunlight exposure causes our body to produce vitamin D. The quantity of vitamin D our body creates will increase by a thousand fold when our skin is in contact with the rays of the sun. However, there are two concerns on this matter:

Many times our workplaces are offices which are enclosed such that we do not have much contact with the sun.
We had been told many times about the danger of the sun, like causing wrinkles, blotches and skin cancer.

What are the things we can do to obtain adequate amount of vitamin D without causing harm to ourselves?

One thing for sure, you can just obtain enough vitamin D through supplementation and simply take them. However, doing so can prove to be costly. Foods with vitamin D such as cereals, margarine spreads, fish, eggs and low fat milk which are fortified can be an option.

Despite what was mentioned previously, obtaining vitamin D via external ways like consuming foods with vitamin D or supplements loose out the natural production of vitamin D in the body. Therefore, get some sun instead of fearing it, of course with the proper amount.

Just 10-15 minutes a day of exposing yourself to the sun would be sufficient. Instead of exposing your face, just find a shade and expose your legs will do the trick. It does not matter which part of the body is exposed, because your body is able to provide the amount of vitamin D you need by just exposing any part for a period. For better comfort, it is advisable the select the time whereby the intensity of the sun’s radiation is at its weakest. This would be before 11am and after 4pm. Getting a tan should not be the priority, but getting the body to do some good work for you.

Your body treats vitamin D importantly because it is related with calcium metabolism in the body, which combined together responsible for keeping your bones and teeth in a healthy state. Despite hot and sunny countries, vitamin d deficiency syndrome is still serious in these places, so try your best to get some sunlight exposure. In cases where the sun is not highly available, example winter season, supplements would be your next resort, but still get yourself some sun as best as you can. Again don’t forget your foods with vitamin D.