Benefits And Sources Of Vitamin D

Benefits And Sources Of Vitamin D

Vitamin D, sometimes referred to as calciferol, is a fat-soluble vitamin that is both created by our bodies and present in many popular foods. It is essential to the operation of many bodily functions, including maintaining healthy bones and teeth, as well as protecting against a range of diseases. Supplementing your diet with vitamin D can also help facilitate weight loss and mitigate symptoms of depression. Some of the most popular sources of vitamin D include salmon, herring, egg yolks, tuna, and mushrooms. In the following short article, we review the best sources of vitamin D and the many benefits of increasing your daily vitamin D intake. 

What Are The Benefits Of Vitamin D? 

As an essential nutrient, vitamin D plays numerous roles in bodily functions. It can be absorbed through sunlight and taken in by eating foods high in fat content. The many benefits of vitamin D include disease and infection prevention, increased bone health, mood regulation, and healthy pregnancy. 

Vitamin D Helps Fight Disease

Vitamin D has been shown to boost the immune system and fight back against disease and the common cold. Research has shown vitamin D to play a role in preventing and healing the following diseases: 

  • Multiple sclerosis
  • Heart Disease
  • Viral infection
  • Respiratory infections

Vitamin D Can Regulate Mood

Recent research has shown that adding supplements of vitamin D to your diet can decrease the risk of developing depression. A recent review of over 7,000 subjects showed a strong correlation between taking vitamin D supplements daily and a decreased frequency of negative emotions including anxiety, nervousness, and depression. 

Weight Loss And Vitamin D 

A 2019 study published in the Harvard Gazette showed that obese individuals who followed a diet and increased vitamin D intake lost more weight than those who only followed a diet. Getting enough vitamin D can help maintain hormonal balance. In addition, many foods that are high in Vitamin D, such as salmon, oranges, and milk are also beneficial for overall health. 

Healthy Bones

Vitamin D plays a key role in regulating and maintaining levels of phosphorus and calcium in the blood and bones. It does so by enabling the small and large intestines to better regulate and absorb vitamin D. A deficiency of vitamin D can inhibit bone growth and strength, and in rare cases, lead to rickets, which causes a severely bow legged appearance due to extreme weakness in the bones. 

Healthy Pregnancy 

A study published in 2019 showed that vitamin D-deficient women are at greater risk for developing preeclampsia, a pregnancy condition characterized by high blood pressure and organ damage. During pregnancy, some doctors and healthcare professionals may supplement vitamin D in doses as high as 4,000 IU per day. 

Best Sources Of Vitamin D 

Vitamin D is fat soluble in that it is usually consumed while eating foods that are high in fat. Foods high in both healthy fats and vitamin D include wild caught fish, such as salmon, tuna, and herring. Multiple plants and vegetables, most notably mushrooms, also contain substantial amounts of vitamin D. 

Salmon and Tuna

Salmon and tuna are the two of the United States’ favorite seafood choices. According to the United States Department of Food and Agriculture, one 3.5-ounce serving of salmon contains 526 IU of vitamin D, which accounts for 66% of the recommended daily value. If the salmon is wild-caught, it may even contain as much as 1000 IU of vitamin D, over 115% of the daily value. One serving of tuna contains 70 IU of vitamin D. 

Herring 

Herring is a forage fish that can be served raw, cooked, smoked, or pickled. One serving of fresh Atlantic herring contains 216 IU of vitamin D, which accounts for 26% of the daily value. Pickled herring is also a great source of vitamin D, packing 112 IU per 3.5 ounce serving. In addition to herring, other fish high in fat, such as sardines and mackerel, are also high in vitamin D. 

Egg Yolks

Egg yolks can be a desirable alternative for those who usually turn their nose up at fish and other seafood. One normal egg yolk contains 37 IU of vitamin D, which accounts for 5% of the daily value. Also, some chickens are given vitamin D-enriched food. Eggs from these chickens can contain more than 1,000 IU of vitamin D per egg yolk. 

Mushrooms 

Mushrooms are perhaps the most vitamin D-rich vegetable because they grow naturally in the wild, where they are exposed to sunlight. Like other plants, mushrooms can synthesize vitamin D when they are grown in open fields under the bright sun. Wild mushrooms are excellent sources of vitamin D2, with some variations containing as much as 2,300 IU per three ounce serving—nearly three times the daily value. 

How Much Vitamin D Per Day? 

The recommended daily intake of vitamin D is 400-800 international units, or 10-20 micrograms for adults. For children, the recommended amount is 400 IU. Those above the age of 70 may require additional vitamin D to maintain bone health and protect against cartilage and bone damage. Therefore, those over 70 may require as much as 900 IU of vitamin D per day. 

Vitamin D Benefits And Sources: Summary 

Vitamin D is a soluble vitamin that plays an important role in the efficiency and success of many bodily functions. It has been shown to support weight loss, regulate mood, improve bone health and structure, and ward off diseases such as heart disease and multiple viral infections. 

Some of the most accessible sources of vitamin D include salmon, herring, egg yolks, tuna, and mushrooms. The Food and Drug Administration (FDA) recommends that adults intake at least 400-800 international units, or 10-20 micrograms of vitamin D per day. 

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