15 Foods high in Vitamin D
- Cod liver oil
- Herring
- Catfish
- Oysters
- Mackerel
- Sardines
- Cheese
- Tuna
- Salmon
- Soymilk
- Milk
- Eggs
- Shrimp
- Shiitake Mushrooms
- Button Mushrooms
Some top possible effects of vitamin D supplements
Vitamin D is an unusual vitamin. Unlike some other vitamins that the body absorbs from the food we eat, vitamin D is manufactured inside our own bodies when we are exposed to sunlight. If you are out in the sun frequently, then you probably have enough vitamin D without taking a supplement. However, people who are rarely in the sun, which cover themselves up when they are outside, or who live in higher latitudes, may be deficient in vitamin D. Therefore, many people can benefit from vitamin D supplements.
Getting vitamin D from the sun
Direct sunlight is the best source for vitamin D, if that is possible for you. People who live in the tropics generally can produce enough vitamin D in their body with only two periods in the sun per week, of 15 minutes each.
Not everyone can get the same amount of vitamin D from the sun, however. People who live north or south of the tropics gets less sunlight during winter months, especially in the higher latitudes. Areas with a lot of cloud cover offer limited sunlight, and smog can block sunlight too. Wearing sunscreen outside can also block vitamin D production. If you cannot get enough vitamin D from the sun, then supplements could be beneficial for you.
Benefits of vitamin D supplements
The Department of Health and Human Services in the United States has said that vitamin D is required for the growth and repair of bones. It is crucial for the proper absorption of both phosphorous and calcium, which are necessary for healthy bones. Vitamin D appears to be an important regulator for the immune system. Scientists from the School of Medicine at the University of Colorado Denver say that it could provide a way to help your immune system prevent catching diseases like the common cold.
Vitamin D may help to lower the risk of getting multiple sclerosis.The chairman of the Department of Neurology at the Oregon Health and Science University, Dennis Bourdette, said that MS is much less common as you get closer to the tropics, where people get considerably more sunlight.
Cancer and vitamin D
Vitamin D has been linked to lowering the risk of cancer. A number of studies have reported that people with good levels of vitamin D have a lower risk of getting cancer, compared to people with low levels of the vitamin. A study which was conducted by the Cancer Treatment Centers of America found that regardless of nutritional status, there was a prevalence of vitamin D deficiency in cancer patients.
Weight loss and vitamin D
Vitamin D could aid in weight loss. Researchers from the University of Minnesota reported that people who had a high level of vitamin D in their body when they started a low-calorie diet were more successful in losing weight. Also, in a study done by the Medical College of Georgia, researchers found that vitamin D has an important role for the body in maintaining a healthy weight.
Benefits of vitamin D for the brain
Vitamin D could also help people keep their mind sharp as they age. A study that covered 3,000 men in Europe in the age range of 40 to 79, found that vitamin D seemed to help them maintain their cognitive functions, and kept the brain functioning well. According to some other specialists from the UK, lack of vitamin D may lead to various brain problems. Apparently, more than 90% of the population doesn't pay attention to their vitamin D deficiency; seniors in particular are not taking supplements and they're not spending enough time in the sun either. That could seriously affect their well-being.
Spending 15 minutes outside in the sun can work miracles for your health. You can also turn to supplementation; however make sure to consult a specialist first. Spending too much time indoors may also affect your health, which is why you are also advised to include in your diet foods that are rich in vitamin D such as fish.
As far as the recommended dose of vitamin D supplements is concerned, you should take between 2,000 and 4,000 UI/daily. Make sure to include healthy fats into your diet such as olive oil, almonds, nuts, and peanut butter.
More Tips