Vitamin D is a vital nutrient, mainly needed to maintain strong bone health, but also muscle function, immune function, lung function, metabolism, brain health, blood health and gut health. Without adequate vitamin D, the body can’t absorb the calcium it ingests, leading to weakened bone health and osteoporosis. Without adequate absorption the immune system can’t effectively fight off bacteria and viruses. Despite vitamin D’s important role in physiological health, 50% of the global population is deficient and 35% of the American population is deficient.
Given the fact that modern times have us living a more “indoor lifestyle” than our ancestors coupled with the scarcity of Vitamin D levels in our food, it makes sense to increased those vitamin d rich food in our diets as well as through supplements.
What exactly is Vitamin D and how do we get more?
Also referred to as the sunshine vitamin, your body actually creates Vitamin D by converting cholesterol in your skin when exposed to sunlight. A quick and easy way to up your intake is to get moderate sun exposure each and every day, and yes sunscreen free! This means 10-20 minutes a day of sun exposure that wont burn your skin, but help increase your vitamin d levels naturally.
HOW MUCH VITAMIN D PER DAY DO YOU NEED?
Infants up to 1 year: 400 IU
People ages 1-70: 600 IU
People ages 80+: 800 IU
FOODS CONTAINING VITAMIN D:
Mushrooms, especially shiitake and button: 150 IU per cup *Fun fact: Vitamin D is boosted if you give your mushrooms a little sunbath. Studies have shown IU levels can increase from 150 IU to 2300 IU if exposed to sunlight. Talk about magic mushrooms!
Salmon: 400 IU in 3.5 oz (up to 900IU if wild*)
Tuna: 300 IU in 3.5oz
Sardines: 250 IU in 3oz
Cod liver oil: 450 IU per teaspoon
Oysters: 320 IU in 3.5oz
Shrimp: 150 IU in 4oz
Eggs: 25IU in 1 egg
Sulfuric foods - Cruciferous vegetables rich in sulfur help your body synthesize adequate vitamin D: Brussels sprouts, broccoli, cauliflower, kale, onions, shallots, garlic, beans and oats
SUPPLEMENT GUIDELINES
D3/K2 - Be sure you supplement with D3 K2 combination. The vitamin K ensures that calcium is absorbed where it needs to be: bones, muscle tissue.
Magnesium - Magnesium in your diet as well as a magnesium citrate supplement helps your body convert vitamin D into its active form.
RECIPES FEATURED IN THIS ARTICLE:
Seared Wild Salmon over Crispy Roasted Brussels Sprouts