Vitamin D helps build strong bones by increasing absorption of calcium and maintaining blood levels of calcium and phosphate to promote bone mineralization, growth, and repair. It also decreases inflammation and helps support a healthy immune system to fight off bacteria and viruses. In addition, it helps support muscle and nerve function.
Sources of Vitamin D:
It is common for people to have low vitamin D levels; this may be because few foods are rich in this important vitamin. Salmon, tuna, trout, and other fatty fish are great sources! Beef, liver, eggs, yolk, dairy products, and mushrooms also contain small amounts. And, fortified foods such as milk, cereals, orange juice, and yogurt provide great sources. Sunlight is converted to vitamin D. Therefore, getting 5- 30 minutes of sun exposure with no sunscreen at least twice a week can provide sufficient amounts of this important mineral.
What is the recommended amount?
The recommended daily amount of vitamin D for adult females and males under 70 is 15 mcg. For adults older than 70 the recommended daily amount increases to 20 mcg.
For more information on how to get enough vitamins and minerals through your diet, contact our office and schedule an appointment with one of our registered dietitians. We are happy to work with you to determine the right nutritional balance for your specific bodily needs. By giving your body the nutrition it needs, optimal health and wellness can become a reality for you, not just a wish!
Information adapted from: ods.od.nih.gov and eatright.org.
