Let’s Talk About Food Sources Of Vitamin D
Vitamin D enhances the immune system’s response to both bacterial and viral agents – it is involved in immunomodulation.
Vitamin D is a nutrient and is a fat-soluble hormone synthesised in the skin from UVB sun exposure. It is activated in the liver and kidneys. It has been estimated that exposing the skin to UVB radiation produces approximately 90% of the vitamin D that is bioavailable in the body (so dietary intake is only required to meet the shortfall.)
It is now recognised that vitamin D deficiency among Australians is more prevalent than once thought. It is thought that globally as many as 50% of people are deficient in vitamin D (some believe that figure to be much higher.)
Inadequate vitamin D levels are due to a combination of inadequate sun exposure and poor dietary intake.
Vitamin D (calciferol) is vital to numerous functions of the body – bone growth and tooth function, calcium and phosphorus absorption, cancer prevention (breast, prostate, colon), and boosting the immune system (immunomodulation.) It is now suggested that vitamin D has a role in autoimmune disease as well as cognitive decline and depression.
– small amounts in fatty fish
– beef and liver (the vitamin D content of all animal products is dependent on the individual animal’s vitamin D status)
– butter, egg yolks
– mushrooms (vitamin D2 which converts to D3)
– fortified foods
– cod liver oil
– some seaweed
It is important to note that the essential mineral magnesium is required for activation of vitamin D activation to it’s biologically active form which allows calcium absorption in the bones. And vitamin D excess drains magnesium from muscle stores leading to twitching, leg cramps, restless legs, muscle tenderness and other potentially serious health issues.
Some vitamin D is stored in adipose tissue and can be mobilised during periods when exposure to sunlight is reduced or shortages develop.
So, you know what to do. If in doubt – get your levels checked with your health practitioner.
I sell a number of products that contain food sources of vitamin D, as well as magnesium, at Sage Wellbeing Co.
Karuah Active Magnesium is a rich source of magnesium as well as zinc and vitamin D.
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