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Nutrient Spotlight: Vitamin D

Vitamin D is unique in that unlike other vitamins, the body can produce it (in response to sun exposure).  The body can also receive vitamin D through foods rich in the vitamin.  It is an important nutrient since it plays a pivotal role in many systems of the body. 

What is Vitamin D?

Vitamin D is a fat-soluble vitamin.  It helps strengthen the immune system, and aids in the absorption of calcium and phosphorus.  It is important for the development of strong bones and teeth.   Adequate levels of vitamin D may also help ward off heart disease and the risk of multiple sclerosis. 

Vitamin D deficiency symptoms include:

  • Bone loss
  • Fatigue
  • Bone and Joint Pain
  • Mood Changes

How Much Should Be Consumed?

The US recommended daily amounts of Vitamin D for adults is 600-800 IU daily.  Remember, that everyone may need different daily amounts for optimal health.

Things to consider in order to determine if you are absorbing enough vitamin D in your diet include:

  • Are certain medications blocking absorption?
  • Are you suffering from any gastrointestinal issues that may hinder absorption of Vitamin D?
  • Are there kidney or liver issues blocking absorption of Vitamin D?

Ways to Incorporate Vitamin D-Rich Foods:

  • Wild-Caught Salmon (988 IU mg per 3oz. serving): sear it, bake it, or poach it.
  • Canned Sardines (177 IU per 3.8 oz. can): eat out of the can, use as protein to top pasta, or throw them on the grill.
  • Mushrooms (124 IU per 100 grams):  Roast to perfection, add to stir-fry’s or sautés, or toss into soups. 
  • Egg Yolks (41 IU per egg): scramble, fry, turn into a frittata.  Just make sure to include the yolk.

– Progress, Not Perfection ––vitamin-d-deficiency?_ga=2.134788721.1479444104.1586554407-1444954096.1586554407

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