Fun Facts About Vitamin D For Our Health and Diet
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This blog post will go over fun facts about Vitamin D as well as how much you should consume each day! Many people are not aware that Vitamin D is something we need to consume in our diet. It’s one of the few vitamins where sun exposure isn’t enough to get it. So what can you eat for this vitamin? There are plenty of foods, but here are some good ones: salmon, tuna, eggs, cheese and yogurt.
Do you know what Vitamin D is? It’s a fat-soluble vitamin. This means that it’s stored in your body and can’t be excreted like water-soluble vitamins. The most common way to get this vitamin is through the sun, but there are other ways as well!
Everyone needs Vitamin D to grow strong and healthy; sunlight provides it. If the body is lacking, it can cause many health problems.
Contrary to popular belief, the sun is actually good for you. By avoiding it, you are depriving the body of this vital nutrient – Vitamin D. Every living thing depends on the sun to maintain life and health. Vitamin D is essential as it allows calcium ions to cross the intestinal wall.
Research suggests that Vitamin D deficiencies can cause many health problems. Among these problems are muscle aches, weakness, and bone pain in people of all ages.
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Vitamin D and immune system function
Researchers discovered that Vitamin D regulates several genetic functions that help in reducing cell proliferation of dangerous cell growth. It promotes cell differentiation (transformation of different cell types.) It prevents cancerous transformation and modulation of cell death, or apoptosis. Vitamin D helps prevent and treat a variety of cancers such as breast, colon, prostate, lung, and lymphoma.
This essential vitamin helps maintain serum calcium and phosphate levels and prevents soft bone diseases. It helps the body’s bones to grow strong and aids in bone remodeling. It also helps promote normal mineral growth in the bone.
Taking calcium with Vitamin D is important because they need each other to work together. Together they help prevent spastic contraction of muscles, also called tetany. They prevent osteoporosis that so many older adults get as they age.
How to boost Vitamin D levels naturally
Here is a fun fact about Vitamin D, you can increase your vitamin d levels by spending time outdoors. Sunlight is the primary source of all living things that provide this vitamin. The UVB rays synthesize Vitamin D in people’s skin. Only a few foods supply this vitamin naturally, but some of those that do are salmon, mackerel, tuna, or sardines. Another source is milk and other dairy products, along with egg yolks, beef, and fish liver.
There are supplements to take that help to maintain a healthy level. I do not spend enough time outdoors and my Vitamin D levels prove it. I have to take a supplement twice a week to keep my levels up. My doctors have actually recommended I spend at least a half hour a day outside letting the sunshine soak into my skin to help.
You can boost your Vitamin D level with a supplement
As I mentioned, I take a supplement twice a week for my low Vitamin D levels. The amount that everyone needs is different, but a lot depends upon the age of a person. Most health professionals agree people should take between 200 IU and 1200 IU of vitamin D every day.
7 Basic fun facts about Vitamin D
These are the basic fun facts about Vitamin D and easy ways to ensure you’re getting enough.
- Understand how vitamin D strengthens your bones.
Vitamin D is also a hormone. It controls calcium absorption and builds strong bones and teeth while reducing your risk of osteoporosis.
2. Protect your physical health.
Studies are discovering more good stuff about the sunshine vitamin. It can also help protect you from certain cancers, heart disease, asthma, type 1 and type 2 diabetes and hypertension.
3. Learn about the mental health benefits.
Vitamin D may also help you think and feel better. In older adults, they have found it effective in improving cognitive functions and easing depression.
4. Recognize the risk factors for vitamin D deficiency.
As we age, our kidneys have to work harder to convert vitamin D into its active form, so we may need supplements. The same is often true for mothers breastfeeding infants, people with darker skin, and those with conditions like Chron’s disease or milk allergies.
I have chronic kidney disease and I have to be careful of what I eat. It was my kidney doctor that discovered I have low Vitamin D levels. So this discovery makes total sense to me.
5. Know your individual needs.
Depending on their age and medical condition, some individuals may need 2,000 to 4,000 IUs, which is still regarded as safe.
6. Get tested.
While bone pain and muscle weakness are possible, the symptoms of Vitamin D deficiency are often very subtle. Your doctor can give you a simple blood test to be sure. It’s called a 25 hydroxy vitamin D test and blood levels of 20 nanograms they usually consider per milliliter healthy.
7. Talk to your doctor about drug interactions.
Some drugs like steroids can lower Vitamin D levels while others like statins can raise them. Your doctor can help you find a safe level for you.
Vitamin D enriched foods can help as well
You can also increase your Vitamin D levels by eating enriched foods. Here is a list of 15 different foods to help boost your Vitamin D levels.
- Salmon Burgers by Well Plated
- Shakshouka Poached Eggs In Spicy Tomato Sauce by Love And Olive Oil
- White Pizza Grilled Cheese by How Sweet Eats
- 15-Minute Sheet Pan Beef and Broccoli by Averie Cooks
- Banana Maple Yogurt Parfait by Lemon Tree Dwelling
- Healthy Tuna Noodle Casserole by Ambitious Kitchen
- Shrimp And Broccoli Penne by The Lemon Bowl
- Steak And Eggs Breakfast by Low Carb Maven
- Sheet Pan Shrimp Scampi by Carlsbad Cravings
- Eggs Benedict Quiche by The View From Great Island
- Pan-Seared Salmon With Greek Yogurt Lemon Dill Sauce by Zesty Olive
- Ribeye Steaks With Mushroom Gravy by Cafe Delites
- Yogurt Lemon Smoothie by Natalie’s Health
- Pan Fried Sardine Superfood Salad by Wicked Spatula
- Avocado Tuna Salad by Dinner At The Zoo
I hope you could learn a lot about fun facts about Vitamin D and how it can affect our health. In summary, we need more of this vitamin in order for us to be healthy. It’s not just important for bone density but also helps keep the immune system strong! If you found this article interesting or useful, please share with your friends and family on social media so that they too may reap the benefits from increased Vitamin D levels.
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