Lifestyle Fashion

What is vitamin D good for and foods that contain it?

Vitamin D is finally starting to get the attention it deserves. Vitamin D is essential for your health and has the ability to protect you from a wide range of diseases. The H1N1 virus has even been said to be just another name for vitamin D deficiency.

Not enough vitamin D

An estimated 85% of the general population is deficient in vitamin D. Insufficient vitamin D is known to cause:

• Restless sleep and fatigue

• Joint and muscle pain

• Poor concentration and memory

• Uncontrolled weight gain and obesity

• Depression, including SAD (Seasonal Effective Disorder)

• Heart disease

• Diabetes

• Cancer

• Chronic pain and fibromyalgia

• Parkinson’s disease

• Alzheimer disease

How does D work?

Vitamin D is not really a vitamin. While vitamins come from dietary sources, vitamin D is made by the body. Previtamin D is produced in the liver and, with a reaction to ultraviolet sunlight and heat, forms D3 in the skin. The liver and kidneys then synthesize D3 into a potent hormonal group that includes estrogen, testosterone, cortisol, and progesterone.

Exposure to sunlight is essential for synthesizing vitamin D. This is why winter is cold and flu season. It is not because the weather is colder, but rather that we do not have the same exposure to the sun.

Food sources

Oily fish is by far the most common high-D food – consider salmon, mackerel, herring, trout, fresh tuna, halibut, mackerel, sardines, and anchovies. And do you remember the stories of our parents and grandparents who drank a tablespoon of cod liver oil every day? I guess they were onto something. Consider adding pure cod liver oil to your diet (some of the refined versions of cod liver oil have vitamin D removed, so as always, be careful to read the label). Dried shitake mushrooms and egg yolks are also high-quality food sources.


While increasing your vitamin D level is best achieved through diet, you can also take an oral supplement, but be sure to get vitamin D3 (also called cholecalciferol). Keep in mind that, if you are supplementing, it is important to have your D level checked periodically. A dose of 2000-6000 IU of D3 should be adequate to keep your level in an ideal range (between 50 and 70 mg / ml.)

Some more facts

Vitamin A, which is a fat-soluble vitamin, is often combined with vitamin D. Therefore, if you are taking supplements, avoid combinations A and D as they could lead to excessive vitamin A toxicity. People Those who frequent tanning salons will generally have adequate levels of vitamin D. And know that even with excessive sun exposure, your body has a way of inactivating the excess vitamin D that forms on the skin.

The most important thing is to make sure that you are not deficient in this important substance that promotes health and is resistant to disease. If you can, adjust your diet (there are many foods that contain vitamin D) or supplement if necessary. For more information, I highly recommend Dr. James Dowd’s book. The vitamin D cure.

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