Q: What are Some Good Sources of Vitamin D?
April 24, 2013
Senior Culinary Nutritionist Natalia Hancock suggests what to eat to boost your vitamin D levels.
What does vitamin D do?
Vitamin D’s main function is to increase the absorption and metabolism of calcium and phosphorus -- minerals that promote strong and healthy bones and teeth. However, an adequate intake of vitamin D may also be linked with improved immune system, weight loss and decreased risk of diseases such as:
- multiple sclerosis
- type II diabetes
- certain cancers
- cardiovascular diseases
Dietary sources of vitamin D
You may have heard that we get most of our vitamin D through sunlight; according to WebMD, only around 20% of vitamin D is absorbed via our diets. Though many foods are fortified with vitamin D (such as dairy, cereals, soy and orange juice) the reason this figure is so low is because few foods naturally contain this "sunlight vitamin." I recommend that – in addition to getting some sun – you supplement your vitamin D levels by helping yourself to the following foods in which vitamin D is naturally present:
- Cod liver oil (not strictly a food, but one of the best natural sources of vitamin D)
- Fish (especially raw, fatty fish such as swordfish, salmon, mackerel, herring and sardines)
- Beef liver
- Egg yolks
More questions about vitamin D? Read R.D. Andrea Canada’s post on vitamin D deficiency and symptoms.
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