Vitamin D: What’s That?
Vitamin D is very significant to the body; it makes you strong and healthy. Vitamin D is often referred to as the “sunshine vitamin” because your body can synthesize it if your skin exposed to the sun. There are also natural sources of vitamin D that you can get from vitamin D-rich foods. There are two types of vitamin D, and both are required for good health.
Types of Vitamin D
- Vitamin D2 is produced by plants and can be gained from mushrooms.
- Vitamin D3 is produced by the sun and some foods, such as fish and eggs.
Why Is Vitamin D Important for Health?
Vitamin D is an essential vitamin that helps your body absorb calcium, making your bones strong. Without enough, your bones may weaken and break more easily. It also keeps your immune system able to fight off germs that make you sick. Additionally, some studies suggest that vitamin D might help your mood and protect your heart.
Natural Sources of Vitamin D
There are two primary sources of vitamin D: sunlight and food.
Sunlight
The sun is the best natural source of vitamin D. Your skin can make vitamin D while you are outside in the sun.
Foods
Some foods also provide vitamin D. The best foods to eat for more vitamin D include:
- Fatty fish such as salmon, tuna, and sardines
- Egg yolks
- Mushrooms (when they have been exposed to the sun)
- Fortified foods like milk, orange juice, and cereals
How Does Sunlight Help Make Vitamin D?
When you are outside, especially when the sun is shining brightly during the day, your skin absorbs sunlight, and the body converts it into vitamin D. However, how much vitamin D you can make depends on several factors.
Factors Affecting Vitamin D Production
- Where You Live: You are likely to get more sunlight if you live closer to the equator. If you live farther away, especially during the winter months, your body doesn’t make as much vitamin D.
- Time of Day: You get more vitamin D when the sun is high in the sky, usually around noon.
- Skin Color: People with darker skin need to spend more time in the sun to generate as much vitamin D as those with lighter skin.
- Age: Older people are less efficient at producing vitamin D from sunlight compared to younger individuals.
- Sunscreen: While sunscreen protects your skin from sunburn, it also reduces your skin’s ability to make vitamin D.
Food Sources of Vitamin D
If you don’t get enough sunlight, consuming vitamin D-rich foods is an alternative way to maintain your vitamin D levels.
Foods Rich in Vitamin D
- Fish: Salmon, mackerel, and sardines are rich in vitamin D.
- Egg Yolks: Eggs contain protein and some vitamin D.
- Fortified Foods: Juices, milk, and cereals are often fortified with vitamin D, which means it has been added during production.
- Mushrooms: Mushrooms are the only plant-based natural source of vitamin D and can produce more vitamin D if exposed to sunlight.
Things That Can Affect Your Vitamin D Levels
Sun Exposure
To get enough vitamin D, spend some time outdoors without sunscreen. However, be cautious not to stay out too long, as you don’t want to get sunburned.
Diet
Eating foods rich in vitamin D can help compensate for not spending enough time in the sun.
Supplements
If you aren’t able to get enough vitamin D from food or sunlight, consider taking vitamin D supplements to maintain your health.
What is the Natural Source of Vitamin D?
Vitamin D is an important nutrient for our bodies, and some foods provide an easy way to get it. Let’s take a look at the natural sources of vitamin D that you can add to your meals!
Foods with Vitamin D
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are perfect sources of vitamin D. Aside from providing vitamin D, these fish can also support heart health.
Egg Yolks
Egg yolks are a great substitute for fish. While they may not contain as much vitamin D, they are still a beneficial addition to your diet.
Mushrooms
Mushrooms, especially Shiitake and Maitake, produce vitamin D when exposed to sunlight. This makes them one of the richest plant-based sources of vitamin D!
Fortified Foods
Fortified foods, including milk, orange juice, and cereals, are enriched with vitamin D. These are great options for people who don’t consume much fish regularly.
Why Do We Need Vitamin D?
Vitamin D plays an essential role in maintaining your overall health. Here’s why it’s so important:
Bones
Vitamin D helps your body absorb calcium, promoting strong and healthy bones. Without enough vitamin D, your bones may become brittle and weak.
Immune System
Vitamin D supports your immune system, helping your body fight off infections and keeping you healthy.
Mood Support
Vitamin D may also play a role in improving your mood, making you feel happier and less anxious!
What Happens if We Are Not Supplied with Adequate Amounts of Vitamin D?
When your body doesn’t get enough vitamin D, it can lead to various health problems, including:
- Weakened bones, which can result in conditions like osteoporosis
- A weakened immune system, leading to more frequent illnesses
- Feeling more tired, sad, or anxious than usual
How to Get Enough Vitamin D
Here are some simple ways to ensure you’re getting enough natural sources of vitamin D:
- Spend 10-30 minutes outside in the sun three to four times a week. Your skin makes vitamin D in response to sunlight, so just being outdoors helps.
- Eat fatty fish, such as salmon or sardines, a few times a week.
- Include eggs, fortified milk, and orange juice in your diet.
Plant-Based Alternatives
Mushrooms are a fantastic plant-based alternative for those who do not consume animal products.
Supplements
If you suspect you’re not getting enough vitamin D, consult a doctor who may prescribe supplements.
Quick Refresher about natural sources of vitamin D
The best natural sources of vitamin D include fatty fish, egg yolks, mushrooms, and fortified foods. Vitamin D is vital for keeping your bones strong, boosting your immune system, and even improving your mood. Make sure to get enough sunshine and eat plenty of foods rich in vitamin D to maintain your health.
