Have you ever been told by a doctor that your vitamin D deficient? Vitamin D is a very important micronutrient that our body requires on a daily basis. Vitamin D helps calcium absorb into the gut which gives your bones strength. A lack of vitamin D in the body can onset a condition in children known as Rickets, which causes the bones to soften, which deforms the skeleton. Some other side effects of vitamin D deficiency include bone pain, hair loss, back pain, bone loss, muscle pain, feelings of fatigue and/or tiredness--- and DEPRESSION! That's right, a lack of vitamin D in our bodies can onset symptoms of depression such as sadness, loneliness, and increased anxiety which makes it so vital to our wellness to receive enough of it.
So where can you receive vitamin D? Direct sun exposure allows our bodies to synthesize Vitamin D. Some experts recommend people receive 5-30 minutes of sun exposure without sunscreen protector at least twice a week to receive adequate amounts of vitamin D. If you're a homebody, it's time to change up your routine and get outdoors to ensure that you enhance your health and your wellness. Go walk the dog, go for a jog or a nice relaxing meditative walk during the twilight hours.
Other sources of vitamin D comes from certain fish, foods fortified with vitamin D, eggs and most other dairy products. Baked salmon, tuna salad, or a Denver omelette are all great food options to receive this vitamin daily.
Foods with Vitamin D: Percent Daily Value (DV)
⁃ Tuna Fish, 3 oz. - 39% DV
⁃ Sockeye Salmon, 3 oz. - 112% DV
⁃ Milk, vitamin-D fortified, 1 cup - 30% DV
⁃ Sardines, 2 sardines - 12% DV
⁃ Cooked Beef Liver, 3 oz. - 11% DV
⁃ Egg Yolk, 1 Large - 10% DV
⁃ Swiss Cheese, 1 oz. - 2% DV
Recommended Daily Value by Age (Both Male & Female)
⁃ 0-12 months (400 IU/10 micrograms)
⁃ 1-13 years (600 IU/15 mcg each)
⁃ 14-18 years (600 IU/15 mcg each)
⁃ 19-50 years (600 IU/15 mcg each)
⁃ 51-70 years (600 IU/15 mcg each)
⁃ > 70 years (800 IU/20 mcg each)
IU = International Units
Mcg = Micrograms
*40 IU = 1 MCG
For more information on this essential nutrient, please visit the site listed in the references section and be sure to get an adequate amount of vitamin D today!
NIH. (2018). Vitamin D. Retrieved from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/