How to get more vitamin D from food?


Vitamin D has many important functions in the body, controlling more than 200 genes and involved in growth, development and enhancing immunity, a major chunk of the population is vitamin D deficient, because the primary source of this vitamin is the Sunlight. Vitamin D serves hormone-like purposes in the body, vitamin D along with calcium is required for healthy bones and teeth. Vitamin D is basically a fat-soluble vitamin, and you can easily get it by exposing your skin to sunlight for at least 15 minutes everyday, 25-30 minutes for darker skin tones.

By staying indoors most time of the day and by avoiding sunlight, slathering on sunscreens, many have become vitamin D deficient. Vitamin D in supplemental form is not as effective, vitamin D3 is readily absorbed in our body and that is only available through sunlight. Vitamin D2 is produced by some plants like mushrooms when exposed to sunlight. Vitamin D deficiency is also being linked to heart diseases, cancer, dementia and Alzheimer’s; while the researchers are doing their part, you need to do yours by taking foods that naturally have vitamin D in them.

Your best source of vitamin D is wild caught Salmon, you should eat salmon at least twice a week, but would still need other sources of vitamin D, as well. Mushrooms are a good source of D2, although D3 is more significantly used in the body, D2 is still better than getting no vitamin D, at all. Mushrooms with labelled vitamin D have 400 IU of vitamin D per serving, experts suggest daily adult intake of vitamin D should be around 600 IU. Vitamin D is added into many foods, fortified milk and yogurt and eggs are among them. Fortified orange juice and cow’s milk are a good daily source of vitamin D.

Some types of cereals are also fortified with vitamin D, organic and whole cow’s milk and cheese naturally have vitamin D in it, eggs have vitamin D; one large egg yolk has 41 IU of vitamin D. Tuna fish, fortified yogurt and sardines are a good source of vitamin D, but overall if you don’t eat dairy, and fish, most likely you are already vitamin D deficient. So, go out in the sun for that sunlight, or consult your doctor for a supplement.