The Benefits of Vitamin D Foods and Who is at Risk for Vitamin D Deficiency

What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is essential in the building of strong teeth and bones. Synthesized as the body is exposed to sunlight, it aids in the prevention of osteoporosis and tooth loss. Few people receive enough direct sunlight to incur all the benefits of vitamin D; dietary supplementation is generally required. Many foods are rich in vitamin D and can help individuals achieve effective levels of this vitamin.

Vitamin D Foods
Vitamin D foods may be plant or animal-based and help the consumer realize the many benefits of vitamin D. Fortified edibles tend to be the primary dietary contributors. Plant-based food sources include soy, oatmeal and vitamin-fortified cereals. Animal sources are relatively diverse and are usually fish or dairy-based, such as cod liver oil, fish of all varieties, eggs and fortified milk products.

Vitamin D Deficiency
A vitamin D deficiency can exacerbate bone loss and muscle weakness. It has also been associated with cancer, lack of mental clarity, cardiovascular disease and pediatric asthma. Some people are at greater risk of being vitamin D deficient and will commonly require supplementation. They include:

· Breastfeeding Babies- Mother’s milk does not contain adequate amounts of vitamin D, and many physicians tend to recommend limited sun exposure for small infants. · Individuals with Inadequate Fat Absorption- Vitamin D is fat-soluble. Persons with disorders like liver disease, Crohn’s disease or cystic fibrosis are unable to fully assimilate fats. · Older Adults- Persons older than 50 have a reduced ability to synthesize this important vitamin and are at greater risk of osteoporosis. · Obese individuals- Adipose tissue can absorb vitamin D and increase the need to ingest more of it. · Ethnicities with Dark Complexions- Individuals with darker skin tones don’t manufacture vitamin D from sunlight as quickly. Sunscreen, air pollutants and choice of clothing can also impact vitamin D synthesis.

Vitamin supplements and whole foods rich in vitamin D can help ensure the body receives adequate amounts of this nutrient. Spending time in the sun and eating properly can also help maintain adequate levels. Overdosing on vitamin D is extremely rare but may be toxic.

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Sources:

Unknown Author, “Dietary Supplement Fact Sheet: Vitamin D,” Ods.od.nih.gov

Unknown Author, “Vitamin D,” Mayoclinc.com

Unknown Author, “Find a Vitamin or Supplement Vitamin D,” Webmd.com


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