I have only recently learned about vital importance of vitamin D for our organism.
While watching Dr. Rhonda Patrick on podcast with Joe Rogan, she gave really good explanation about vital importance of vitamin D.
However, even though I highly respect Dr. Rhonda Patrick I still had to conduct research of my own.
Bare in mind that this is only the information I could find on internet.
I am not a doctor and I will never be. What you read here is things I found online related to importance of vitamin D.
Trust me, there is lots of information I found about this nutrient.
There is a lot of talk about how we could and should boost our immune system, but it is not very easy thing to do.
All I knew about this nutrient was that the highest source of this vitamin is the sun. Nothing else.
Hopefully this article will persuade you to implement groceries rich in vitamin D in your diet as I believe that it can help all of us.
But, lets not stick too long in this part of article and lets dig deep into what really is vitamin d and what benefits it has.
What Is Vitamin D?
This vitamin is a nutrient which can be found in specific food which is needed for maintaining health and keeping bones strong.
Sea fish, fish oil, milk, full fat dairies and eggs are some of these foods.
This vitamin helps body absorb calcium out of food.
This is fast dissolving vitamin, which can naturally be found in food and is available as dietary supplement.
It is also produced endogenously when UV lights from the sun come to contact with skin and being synthesis of vitamin D.
This vitamin is vital for correct bone and teeth growth. In addition, muscles and nervous system also benefit from it.
Immune system needs this important vitamin for fighting bacteria and viruses.
Together with calcium, vitamin D also helps protect older people from osteoporosis.
It can be found in cells across our body and it is important for its proper functioning.
How Much Vitamin D Do We Need?
Amount this vitamin we should take daily depends on age.
Average daily intake for different age groups are in IU (internation units)
Upper limit is 1000 to 1500 IU for babies, 2500-3000 IU for kids aged 1-8 and 4000 IU for kids over 9, teenagers and grown ups.
However, we tend to forget that this vitamin incites reabsorption of potassium and phosphorus in bowels and helps them get back into bones.
Vitamin D Overdose
Toxicity of vitamin D can cause non specific symptoms. They are anorexia, weight loss and hearth arrhythmia.
Too much of this vitamin comes often as a consequence of overdosing with supplements.
Taking too much of this vitamin can cause too much calcium absorption.
This excess calcium deposits in kidneys, which can damage them.
But how much sun exposure is enough to be considered useful?
Newest research show that it is enough to expose hands and face between 5 and 30 minutes.
In addition this should be done at least 2-3 times a week to avoid risk of vitamin D deficiency.
Vitamin D Deficiency Symptoms
This sun given vitamin helps strengthen bones and muscles. Therefore lack of it can lead to health issues.
Lack of this important vitamin is connected to heart diseases, colon illnesses, prostate and other.
Here are some of the main symptoms of vitamin D deficiency which you may have overlooked.
#1 Muscle And Bone Pain
Constant pain of this type is one of the main signs of lack of this vitamin.
Your body stops building bone mass around 30 years old, and lack of this vitamin can speed or worsen symptoms of osteoporosis.
#2 Bad Mood
In addition to physical there are also mental consequences.
Are you feeling sad all the time without any special reason?
Depression and mood tantrums are often connected to lack of this vitamin in your body.
Similarly, serotonin, hormone which is responsible for mood is stimulated depending on amount of vitamin D.
Therefore increased exposure to sun can make people happier.
#3 Chronic Gum Disease
There is utmost importance of vitamin D for your oral health.
Periodontal disease is chronic condition where bacteria cause swelling of gums.
Some diseases indicate on direct correlation of direct sunlight and reduction of periodontal disease.
Therefore, sunlight is keeping your oral hygiene better.
#4 High Blood Pressure
Hypertension, also known as high blood pressure is one more indicator that your body lacks vitamin D.
#5 Tiredness And Sleepiness
If you feel tired with no specific reason, above all that could be the case because you lack sunlight and other sources of this nutrient..
Low levels of this vitamin will make you feel lethargic. However, this symptom is more usual for older population.
#6 Mood Changes
As before mentioned, receptors for important vitamin are found in many parts of brain which affect mood and emotions.
Lack of vitamin D is connected to mental illnesses such as stress, anxiety and depression.
#7 Excess Weight
Vitamin D deficiency is connected to obesity. In addition it increases risk of complications connected to obesity.
Vitamin D helps obese patients to lose weight. If you gained weight fast, even though you are exercising, lack of vitamin D could be one of the main reasons.
#8 Digestive Issues
Lack of this vital vitamin can cause digestive issues. Suns vitamin helps your body absorb fat. Lack of it can lead to many intestinal problems.
Above all gluten intolerance, inflammatory bowels disease and Crohn’s disease.
Research show that deficiency of this vitamin plays vital role in development of many allergic reactions.
Vitamin D plays important role in maintaining many allergies at bay. It does this by regulating immune system.
Some of these allergies include asthma, food allergies, eczema, etc.
Groceries Rich In Vitamin D
With all of the above said, there are groceries that are rich in vitamin D. Therefore sun is not the only source of this important vitamin.
Vitamin D is important nutrient which helps us build healthy and functional body.
We already covered what vitamin D deficiency can cause. We would not want that.
Great mood in the summer is not unexplainable, this nutrient has to be accounted for this also.
However, is the Sun enough to give us all the vitamin D we need?
Above all we already know that amount needed depends on our lifestyle, age and food habits.
In addition, next to sun considerable source of this vitamin are food and supplements.
However, if you wish to intake it completely naturally, I suggest combining food and Sun as a source.
To be sure how much you need it, it is best to analyse your blood and consult your doctor.
Based on this you will know how to dose the groceries and time out in the sun.
Which Groceries To Eat For Vitamin D?
Groceries rich in vitamin D are mostly fish and full fat dairy products.
In addition to what we already said this may be the reason why people who live by the sea are in good mood.
However, there is the other food. The food we do not really like. Soy milk, eel and fish oil.
This vitamin is dissoluble mostly in fat environment. This means that eating food rich in fat is important for vitamin D absorption.
Similarly, fats absorb vitamin A, E and K better. To get the best out of vitamin D it is important to combine it with magnesium and calcium.
Just to go all out on this I made a list of groceries that are rich in vitamin D and are easy to obtain.
100 grams of champignons contain 7 UI of vitamin D.
The sunnier they are the more vitamin D they have. They also obtain this vitamin from the sun.
Depending on the kind of mushrooms, consuming them we can intake selenium and iron.
Similarly, certain studies came to the conclusion that mushrooms help human organism by increasing amount of cells which protect and renew our tissue.
Mushrooms are rich in antioxidants which cleanse body from free radicals and toxins.
As excellent choice of protein, mushrooms are recommended for everyone on special diets.
#2 Goat Cheese
In addition to our subject, goat cheese is also recommended for people who workout and want to recover their muscles fast.
100 grams of goat cheese has 22 UI of vitamin D.
Nutritive value depends on kind of cheese, this is directly connected to amount of fat cheese has.
Similarly this is the case with the amount of this vital vitamin it has.
What all cheeses have in common is that they all have necessary proteins, minerals and vitamins.
#3 Orange Juice
Fresh orange juice keeps your organism and bones healthy.
100 grams contain 43 UI of vitamin D.
Glass of 100% orange juice is rich in calcium and this important vitamin. There are also other valuable minerals which maintain our teeth and bones.
Vitamin D in orange juice helps absorb calcium easily.
#4 Full Fat Yogurt
Full fat yogurt has of this vitamin than full fat milk.
100 grams of full fat yogurt has 52 UI of vitamin D.
Yogurt has high amount of different minerals. Some of them are magnesium, calcium, in addition, useful bacteria and group B vitamins.
This is why this yogurt is perfect for protecting and improving quality of our bones.
Yogurt is the pillar of healthy food and is often on the menu of people in training.
Just one portion of fruit yogurt help muscles to recover after training. This is because this dairy is rich in amino acids and protein.
In addition it is rich in potassium, phosphorus, iodine, zinc and vitamin B5.
It is extremely good for digestion, quickens metabolism and equally feeds skin outside and inside.
#5 Full Fat Milk
Milk has perfect proportion of vitamin D and calcium.
One glass of full fat milk, unskimmed milke has 124.4 UI of vitamin D.
Only unskimmed milk has enough amount of this vitamin you can use.
This only goes for 3.2% of fat milk which does not have added vitamin D.
However, in this day and age it is hard to obtain fresh and unskimmed milk. Therefore it is almost impossible to count on vitamin D you get from milk.
Besides dietary fiber and vitamin B also have vitamin D in them.
100 grams of cereal have 332 UI of vitamin D.
For those who wish to eat healthy, cereal are key and can be included in every meal.
Especially for breakfast in combination with fruit and yogurt to balance all needed nutrients.
Whole grain cereal are rich in iron, magnesium and zinc, in addition, it has important B group vitamins.
All of these nutrients have beneficial effect on metabolism, digestion, look and state of skin, and reduction of weight.
#7 Egg Yolk
Just two eggs are enough to intake sufficient nutritive elements for the whole day.
100 grams of eggs contain 218 UI of vitamin D.
Whole egg is very important grocery with low calorie value.
Eggs are excellent source of protein, vitamin A, D, B2, B12, iron, zinc, calcium and magnesium.
Egg yolk is the richest part of egg, which in addition to protein has high amount of minerals and vitamins.
Egg yolk is especially rich in vitamins. Vitamin D plays vital role in absorbing all the vitamins that go with it.
One egg yolk has 37 UI of this vitamin, but because of other effects, especially cholesterol, more than two is not recommended.
Besides, it is highly allergenic for children, therefore it should be given to them with caution.
100 grams of tuna has 268 UI of this important vitamin.
Next to salmon, tuna is one more fish rich in various nutrients.
Tuna is mainly rich in protein which have positive effects on muscle, skin, hair and nails.
It is rich in omega 3 fatty acids and helps with prevention of stroke and heart issues.
Tuna regulates blood pressure and reduces triglycerid in blood.
Similarly, it has beneficial effects on blood sugar levels making it excellent for those who fight food eating disorders.
130 grams of tuna is enough to provide your body with 50% of necessary vitamin.
Tuna is also excellent for absorbing vitamin D in the right way.
#9 Salmon For Vitamin D
Salmon is best fish meat.
100 grams of salmon has 526 UI of vitamin D.
Salmon is perfect grocery which can be eaten without preparing.
It is rich in omega 3 fatty acids and is extremely rich in vitamin D.
Salmon meat is recommended to be eaten to prevent heart issues.
It is also interesting that salmon meat helps people with arthritis by reducing pain.
Just 140 grams of salmon is enough to fulfil your daily need for this vital vitamin.
Vitamin D – Conclusion
After checking with your doctor what your needs for vitamin D, calculate how much you should intake by eating.
You may pick one vitamin D bomb such as fish oil, or you can combine vitamin D intake through healthy breakfast.
Intake of this vitamin is most important during cold period when Sun does not add enough of it.
However, if you cannot stay in the sun without sunscreen then food is your best option.
There it is.
I hope I provided some insights on importance of vitamin D for health of our whole organism.
You could read about what are the problems when you have vitamin D deficiency and what are the main sources of this vitamin.