foods with vitamin d

What makes vitamin d unusual?

Well, unlike other vitamins, you don't just get it from your diet ... you also obtain it from sunshine!

At first, this seems a little confusing, doesn't it, because you're always being warned of the dangers of too much exposure to sun!

However, you don't need a lot of sun ... about 10-15 minutes exposure without sun block, a couple of times a week, should be sufficient.

Do you have a high skin melanin content? ... In other words, are you dark-skinned?

Then you'll need slightly longer sun exposure.

vitamin d facts

There are several forms of vitamin d, the two major ones being:

• vitamin d2 (ergocalciferol) - derived from plant and fungal sources
• vitamin d3 (cholecalciferol) - derived from animal sources and sunlight

Vitamin d is fat-soluble.

So, the good new is, your body can store it - usually for around 20-29 days.

benefits of vitamin d

How does the d vitamin benefit your health?

Basically, it plays an extremely important role in your body's organs ...

• it regulates calcium and phosphorous levels in your blood
• it helps with bone formation and mineralization
• it aids your immune system
• it's believed to promote anti-cancer activity

foods with vitamin d

You know you can obtain it from sunlight ... but, what are vitamin d food sources?

Unfortunately, these are few and far between. They include:

• cod liver oil
• "oily" fish, such as sardines, mackerel, herring, salmon, etc
• egg yolk
• mushrooms

However, you'll find several everyday foods which have been fortified with vitamin d, such as milk, margarine, soy milk, breakfast cereal.

vitamin d deficiency symptoms

What's likely to happen if you don't get enough vitamin d?

Over a period of time, insufficient vitamin d tends to result in bone-softening diseases, such as rickets and, possibly, osteoporosis.

Lack of the vitamin has also been linked to colon cancer.

vitamin d overdose

Can you take too much of the vitamin?

First of all, exposure to sunlight won't cause toxicity, and you're unlikely to have too much from your diet.

Any toxicity is more likely to happen with a high intake of vitamin d supplements.

Side effects may include nausea, poor appetite, constipation, and general weakness.

Recommended dosage for adults is:

• ages 19-50 - 5 micrograms a day
• ages 51-70 - 10 micrograms a day
• 70+ - 15 micrograms a day

Required amounts increase with age because your liver and kidney are less able to convert and absorb it.

Darker-skinned people can also take larger amounts, as can expectant mothers.

foods with vitamin d - related pages

For information about other vitamins visit the following pages...

• List of essential vitamins
• Vitamin A
• Vitamin B5
• Vitamin B6
• Vitamin B12
• Vitamin B Complex
• Vitamin E
• Vitamin C
• Vitamin K
• Vitamin Water

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