
As many as 1 billion people worldwide have a vitamin D deficiency, and 50% of the population experiences Vitamin D insufficiency! (1) There are many people who are unaware that they even have Vitamin D deficiency because they may not always exhibit any noticeable symptoms. Soak Up the Sunshine (Vitamin D) for a Healthier You! Vitamin D often nicknamed the "sunshine vitamin," and it is essential for our overall health and well-being. While most associate it with strong bones and teeth, its benefits extend far beyond that. Vitamin D is fat-soluble which means it needs the presence of fat or oil in our system to be assimilated or metabolized in our bodies. (2)
Let's delve into the fascinating world of vitamin D and explore its key advantages:
1. Building Strong Bones and Teeth: Vitamin D plays a crucial role in calcium absorption, the building block of strong bones and teeth. Deficiency can lead to conditions like rickets in children and bone softening in adults.(3)
2. Bolstering the Immune System: Vitamin D acts like a conductor in the immune system's orchestra, regulating the production of immune cells and antibodies that fight off infections and illnesses. The National Institute of Health website has an article that states:
“Vitamin D can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. As immune cells in autoimmune diseases are responsive to the ameliorative effects of vitamin D, the beneficial effects of supplementing vitamin D deficient individuals with autoimmune disease may extend beyond the effects on bone and calcium homeostasis.” (4)
This really stood out to me as Vitamin D plays a critical role in one of the most prevalent diseases of our time and that is overarching widespread autoimmune diseases. But Vitamin D also enhances absorption of calcium in the small intestines and so it is beneficial for gut health and we are learning that a great deal of our immune system resides in our gut. So having a sufficient amount of vitamin D, that is right for each individual, is so very important to our health.
3. Supporting Muscle Function: Adequate vitamin D levels contribute to maintaining muscle strength and function, potentially improving balance and coordination, especially in older adults.
4. Potentially Reducing Risk of Chronic Diseases: Research suggests a link between vitamin D deficiency and an increased risk of certain chronic diseases, including type 2 diabetes, heart disease, and even some cancers. However, more research continues in making these associations.
5. Uplifting Mood and Mental Health: Studies have shown a correlation between low vitamin D levels and increased symptoms of depression. Researchers are finding that sufficient vitamin D may play a role in promoting mental well-being.
So, how do we ensure we get enough vitamin D?
-Sunlight exposure: The body naturally synthesizes vitamin D when exposed to sunlight. However, factors like geographical location, time of day, and sunscreen use can limit this production.
Sunlight exposure: The body naturally synthesizes vitamin D when exposed to sunlight. However, factors like geographical location, time of day, and sunscreen use can limit this production.
-Dietary sources: There are more natural sources such as fatty fish (salmon, tuna), egg yolks; and then there are foods that where Vitamin D is added into it or called fortified foods (milk, cereals) offer some dietary vitamin D. (5) Although there are few plant-based direct sources of vitamin D, the chlorophyll stored in green leafy plants (which is a direct result of the sun shining on the leaves and storing it inside the plant) does act like Vitamin D in helping our bodies to metabolize calcium. So, in addition to white and portabella raw mushrooms which are high in Vitamin D, leafy green vegetables and plants are very much beneficial as a natural source of chlorophyll, which acts similar to Vitamin D in its calcium metabolizing actions.
It should be noted here for reader to be aware that “the United States mandates the fortification of infant formula with 1–2.5 mcg/100 kcal (40–100 IU) vitamin D; 1–2 mcg/100 kcal (40–80 IU) is the required amount in Canada”. (5)
-Supplementation: Consulting a healthcare professional can help determine if a vitamin D supplement is right for you, especially if you have limited sun exposure or belong to high-risk groups (infants, elderly, individuals with certain medical conditions).
Remember: Talk to your doctor before starting any supplements, as excessive vitamin D can also have negative consequences. By understanding the benefits of vitamin D and incorporating strategies to maintain adequate levels, we can invest in our overall health and well-being, allowing us to truly "soak up" a brighter and healthier future!
Resources:
1. The 10 Highest Vitamin D Foods for Vegetarians: https://www.takecareof.com/articles/highest-vitamin-d-foods-for-vegetarians#
2. Healing with Whole Foods, 3rd Ed, by Paul Pitchford, (2002) p. 158
3. Vitamin D Deficiency: https://www.ncbi.nlm.nih.gov/books/NBK532266/
4. Vitamin D and the Immune System: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
5. Vitamin D Fact Sheet for Health Professionals: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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