Vitamin D, or as it also known the “sunshine vitamin”, is very important for our health and for keeping our energy levels high. This vitamin is vital for calcium absorption and promoting bone growth. It can also help in regulating your immune system, blood pressure, weight loss and fighting depression. In addition, it can also help fight various diseases, such as multiple sclerosis and heart disease.
As its other name suggests, we get vitamin D when we are exposed to the sunlight. But what happens if you spend more time indoors or live in a place with little sunlight? Your body needs enough vitamin D, and so you need to include more vitamin D rich foods in your diet.
Why is vitamin D so important?
One of the most important functions of vitamin D is to help our bones stay strong. As National Institute of Arthritis and Musculoskeletal and Skin Diseases explains, we need vitamin D in order to absorb calcium, and without having enough vitamin D to absorb calcium, our bones become soft and fragile.1
Several studies confirm its multiple benefits, such as decreasing the risk of cardiovascular disease,2 improving the symptoms of depression,3 and it even helps decrease the risk of multiple sclerosis.4
Studies have indicated that vitamin D deficiency may cause several serious conditions. A study published in the Neurology journal discovered that not having enough vitamin D can increase the risk of dementia, including Alzheimer’s disease.5 Another study published in Clinical Cancer Research indicates there is a link between vitamin D deficiency and prostate cancer.6
Which foods you should consume to get enough vitamin D?
National Institutes of Health Office of Dietary Supplements gives recommendations of how much vitamin D you should take:7
- Children from ages 0-12 400 IU
- Children from ages 1-13 600 IU
- Teenagers from ages 14-18 600 IU
- Adults from ages 19-70 600 IU
- Adults above the ages…