Vitamin D: 10 Facts About The Sunshine Vitamin
Vitamin D, also known as the sunshine vitamin, plays an essential role in the growth and strength of our bones and teeth. When most people think of Vitamin D, they automatically think of the sun: the number one source of this vitamin. But what else is there to know about Vitamin D? What are the benefits? How does the absorption process work? How much Vitamin D do you need and where can you get it from besides the sun? In this article, we will discuss ten facts about Vitamin D that will answer all of your questions and help you become more familiar with the sunshine vitamin!
1) Vitamin D is found in salmon, tuna, milk, yogurt, and cheese
A lot of people are under the assumption that Vitamin D only comes from the sun, and if you are Vitamin D deficient, you need to spend more time outside. Although the sun is a powerful source of Vitamin D, there are several other food sources that you can add to your diet to meet your daily requirements. Vitamin D is found in salmon and tuna, and also in various dairy products including milk, yogurt, and cheese.
2) The daily recommended intake of Vitamin D for a healthy adult is 15mcg
The daily recommendation of Vitamin D can vary based on a person’s lifestyle and current diet. However, the general recommendation is 15mcg or 600 IU. Did you know that a piece of salmon can account for over ⅔ of the daily recommendation?
3) Vitamin D is actually a hormone because it can be synthesized by ultraviolet rays
Vitamin D is produced photochemically in the skin - no other vitamin goes through this process! If your number one source of Vitamin D is through sunlight, try sitting by an open window or taking a walk outside for 10-30 minutes a few times a week.
4) Vitamin D is responsible for absorbing Calcium
Vitamin D plays a big role in the absorption of Calcium magnesium and phosphate. This is crucial for the development and strength of your bones and teeth. If Vitamin D is not present in your body, your bones will not be able to absorb the necessary minerals.
5) Over 1 billion people worldwide are Vitamin D deficient
The main reason for such a high deficiency percentage is lack of natural sunlight - people are being exposed to artificial light versus being outside. This percentage can also be attributed to the lack of access to foods that are high in Vitamin D. To avoid this, be sure to spend time outside a few times a week with sunscreen, and include Vitamin D rich foods into your diet.
6) Vitamin D must be activated in your body in order for it to work
Did you know that a healthy kidney, liver, and gut are required in order to benefit from Vitamin D? Once the vitamin is activated in your body, there is a biochemical process that starts in the liver and ends in the kidney and is then absorbed in the gut. Without a healthy liver and kidney, this process cannot function properly.
7) Vitamin D does more than support bone strength
Vitamin D has several different benefits outside of bone growth and strength. It regulates inflammation and immunity, and plays a role in muscle movement and nerve connection. It also has been linked to significantly decreased cancer growth and lowers the risk of heart disease!
8) It produces energy in our cells and is important to our mitochondria
The infrared A light is very important to the mitochondria (the powerhouse of the cell). It's the only frequency that can penetrate into our bodies to repair cells and get rid of damaged cells. This natural cell turnover boosts immunity.
9) Mushrooms are one of the few natural plant-based sources of Vitamin D
Not a huge fan of fish? Try incorporating mushrooms into your diet for an extra boost of Vitamin D. Although mushrooms are a natural source of Vitamin D, it’s important to remember that it cannot provide the full daily recommendation. The sun is still the number one source!
10) Vitamin D deficiency can cause reduced bone density and muscle aches.
So why is Vitamin D important to your overall health? Without it, your bone density can reduce and you may start experiencing regular muscle aches. This can lead to osteoporosis: brittle and weak bones with reduced bone mass.
Vitamin D is extremely important to our health and I hope that with these facts, you have developed a deeper understanding of the importance of daily consumption. Remember to spend time outside several times a week and incorporate foods high in Vitamin D when you can. Keep an eye out on my journal for more recipes rich in the sunshine vitamin.
If you need more advice on ways to meet your daily Vitamin D goals, schedule a 1:1 visit with me for an in-depth discussion and personalized plan! Click here to learn more.
