THE IMPORTANCE OF VITAMIN D FOR YOUR DIET
Learn How to Have More Vitamin D In Your Diet
 | | Vitamin D is easily overlooked, and most people don’t even realize they have a Vitamin D deficiency until they become seriously ill. Even if you’re taking a multivitamin and eating a healthy diet, you may not be getting enough of this essential vitamin. Why? Because Vitamin D is only found in a few foods, and is best absorbed by spending time in the sun. | |
The Institute of Medicine suggests that the average person needs between 200 to 600 IU per day, depending on their age, and people should strive to get no more than 800IU per day. (Source: DrBenKim.com) But why is Vitamin D so important to our diets? Here’s a close look at the benefits of Vitamin D, and how you can get more of it each day:
Key Benefits of Vitamin D
Dr. Oz points to a recent study that suggests people are less likely to die from any cause when they have a higher amount of Vitamin D in their blood. Here are some other important health benefits of Vitamin D:
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Reduced risk of diabetes
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Reduced risk of colon cancer
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Lower risk of breast cancer
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Improves cardiovascular health
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Maintains calcium balance
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Contributes to healthy hair, bones and nails
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Boosts your immunity
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Plays an important role in insulin secretion
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Reduces your risk of developing osteoporosis
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Lowers your risk of Alzheimer’s
Ultimately, Vitamin D plays a critical role in the health and strength of your bones, heart function, and may also reduce your risk of developing certain types of cancer. If you have a family history of diabetes or cardiovascular disease, it’s more important than ever to make sure you’re getting enough Vitamin D.
Sources of Vitamin D
Spending time in the sunshine (and using sunscreen, of course!) is the easiest and most effective way to get more Vitamin D each day. You only need about 10 minutes of direct sunlight each day to enjoy the benefits, and being outside can have a positive effect on your overall health and well-being as well. Other sources of Vitamin D include:
Canned wild salmon: Just a 3 oz. serving contains a whopping 430 IU of Vitamin D!
Organic egg yolk: One medium egg contains about 25 IU.
Cod liver oil: If you can tolerate the taste of this, it’s another great source of Vitamin D, clocking in with about 400 IUs in a single teaspoon.
Canned sardines: Another tasty source of Vitamin D, just 3 oz. of this fish will give you over 200IUs of Vitamin D.
Fortified milk: Fortified milk (look for Vitamin D on the label) contains 400IU per quart; just one cup provides you with about a quarter of your estimated daily need of Vitamin D.
Mackerel: Another fish that can be a great source of Vitamin D; think of creative ways to prepare this fish so you’re eating it at least a few times per month.
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Sabah Karimi writes about health, fitness and lifestyle for DivaVillage.
