Information on health, nutrition and other wellness topics

Vitamin D Sources

How to Get Vitamin D?

You may know by now that Vitamin D or the sunshine vitamin is a unique vitamin in that the body can produce it from natural sunlight. There may be limitations though to the amount of Vitamin D that is manufactured in the body through the ultraviolet (UV) rays, because of certain factors such as the season, local air pollution, indoor lifestyle and the use of sunscreen. When not enough Vitamin D is produced in the body, it is important to resort to eating foods with Vitamin D to achieve the optimal levels for health and growth.

Importance of Vitamin D

Vitamin D is a fat-soluble vitamin that is needed to help the body maintain normal levels of calcium and phosphorus in the blood. Vitamin D also acts as immune booster and aids in reduction of inflammation. A deficiency of this essential vitamin can lead to some serious health problems such as rickets and osteoporosis.

Foods with Vitamin D

If an individual is lacking adequate levels of Vitamin D, he can obtain this essential vitamin from seafoods such as salmon, tuna, mackerel, sardines, oysters and shrimps. Vitamin D is also present in foods like cod liver oil, swiss cheese, egg yolks and beef liver.

Fortified Foods With Vitamin D

Aside from seafoods, there are other options for obtaining Vitamin D. There are foods that are fortified with Vitamin D such as milk, cereals, orange juice, and yogurt. If you are shopping for processed foods with Vitamin D, you can take a look at the nutritional labels to ensure that Vitamin D is present. You can add Vitamin D to your daily diet by incorporating fortified dairy foods such as milk or fish to your menu preparation and cooking.

Vitamin D Supplements

Vitamin D supplements are easily obtained from pharmacies and health food stores. Vitamin D is normally present in many multivitamin pills although it can also be purchased as an independent supplement. Vitamin D supplementation must however be taken with caution. Remember that being a fat soluble vitamin, Vitamin D is stored mainly in the liver where it can accumulate to toxic levels and cannot be removed from the body as easily as water soluble vitamins such as Vitamin C. Overdose of Vitamin D can lead to elevated levels of calcium in the blood and can cause too many complications including kidney stones and irreversible organ malfunctions.

Before embarking on vitamin D supplementation, you should seek advice from your doctor regarding your proper vitamin D dose. It is important to get adequate exposure to sunlight and food sources of Vitamin D, in order to create a healthy diet and lifestyle. Getting the proper amounts of Vitamin D, can lead to strong bones and teeth and optimal balance of nutrition necessary for good health.