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Vitamin D: The Sunshine Vitamin
Vitamin D is an essential nutrient that helps keep our bodies healthy. It was first discovered in 1920 during the research to cure rickets. It is found naturally in only a handful of foods, is added to others, available as a supplement, and can be made by our bodies with the help of sunshine. Data suggests that about 40% of the US population is deficient, but this varies by age, sex, ethnicity, season, and other factors such as sun exposure and latitude.
Vitamin D is best known for supporting strong bones and teeth by helping the body absorb calcium. However, vitamin D has many powerful functions. Research has shown that vitamin D deficiency may be associated with type 2 diabetes, higher BMI, depression, certain cancers, and cardiovascular disease. Consuming adequate amounts of vitamin D in our diet and getting outside and letting the sunshine hit your bare skin (including no sunscreen) will help ensure that your vitamin D levels are optimal for good health.
Naturally occurring vitamin D food sources: fatty fish (e.g., salmon, sardines, tuna) and fish liver oil have the highest concentrations; beef liver, egg yolks, cheese, and mushrooms have lower amounts of vitamin D.
Fortified food sources (vitamin D added): milk, plant-based milk alternatives, orange juice, ready-to-eat cereals, infant formula, and other products. Always read the nutrition label to identify if a food has been fortified.
Made by our bodies: When the sun hits your skin cells, it turns a chemical into D3, which is transported to your liver, then to your kidneys, before it is an active form of vitamin D that your body can use.
The only way to know your vitamin D level is to get it tested by your health care professional. Talk with your doctor about your vitamin D levels at your next appointment. It is important to know that supplements are not regulated by the Food and Drug Administration, and you should consult your health care team before taking any supplements.
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