Why Everyone Needs More Vitamin D

Vitamin DMany people suffer from a Vitamin D deficiency, especially during the winter months. Not having enough Vitamin D can have a serious and lasting effect on your mental and physical health. It affects your body as a whole by targeting your bones, your muscles, your heart, your teeth, and even your mood.

Do you have a deficiency?

Many people experience muscle weakness or pain in their joints when they are suffering from a vitamin D deficiency, although the symptoms are usually subtle. Unfortunately, even with little or no symptoms, too little vitamin D can pose serious health risks. Low blood levels of the vitamin have been associated with an increased risk of death from cardiovascular disease, cognitive impairment in older adults, and severe asthma in children.

Research suggests that vitamin D can assist in the prevention and treatment of a number of different conditions, including diabetes, multiple sclerosis, glucose intolerance, and hypertension.

There are many reasons you may be lacking Vitamin D, but most likely it is because you have not been consuming the recommended levels of the vitamin on a consistent basis. This will happen if you follow a strict vegetarian diet, because most of the natural sources of Vitamin D are animal-based. Vitamin D is found in fish and fish oils, egg yolks, cheese, fortified milk, and beef liver.

Another common cause of a Vitamin D deficiency is not enough exposure to sunlight. Since the body produces Vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you are stuck inside all the time, live in a colder climate, or by wearing clothes that cover the majority of your body.

Surprisingly just having dark skin can increase your chances of a deficiency. The pigment melanin reduces your skin’s ability to make Vitamin D in a response to sunlight exposure. Some studies show that older adults with darker skin are at high risk of Vitamin D deficiency, since ageing also affects your chances. As people age their kidneys are less able to convert vitamin D to its active form, thereby increasing their risk of a Vitamin D deficiency.

There are certain medical problems like Crohn’s disease, cystic fibrosis, and celiac disease that can affect your intestine’s ability to absorb vitamin D even if you are eating foods rich in Vitamin D. Your weight can even have a negative impact on your Vitamin D levels. Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater are more likely to have low blood levels of vitamin D.

With so many chances of having a Vitamin D deficiency, and the numerous problems associated with a lack of it, it is crucial that you do everything you can to consume Vitamin D. You can take a Vitamin D supplement of you can add more of any of the following yummy choices that are all high in Vitamin D.

Nutritious and Delicious Sources of Vitamin D

1. Herring (1383 per 3 ounces)

2. Canned pink Salmon (530 per 3 ounces)

3. Halibut (510 per 3 ounces)

4. Oyster (272 per 3 ounces)

5. Dried shitake mushrooms (249 per 4 mushrooms)

6. Tuna canned in oil (200 per 3 ounces)

7. Cooked Egg (26 per whole egg 25 per yolk)

Your body needs Vitamin D for stronger bones and muscles, to fight off a cold or flu, and to supress the growth of cancer cells. When exposure to sunlight is limited make sure your diet is compensating for it. The risk of Vitamin D is too high not to do everything you can to ensure you are meeting your daily requirements.


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