The Sunshine Vitamin

Vitamin D is not just for your bones! It’s also important for the health of your nerves, muscles, and immune system. Research suggests it can even help combat depression. Many Iowans have difficulty maintaining adequate vitamin D levels in the winter months, 40–75% of us being deficient.

It is recommended those up to the age of 70 years consume 600 International Units (IU) and those over the age of 70 consume 800 IU of vitamin D. We get vitamin D three ways: through our diet, our skin, and supplements. Yes, vitamin D is so important your body makes it with a little help from the sun!

In order to reach therapeutic levels described by research requires a supplement. You should always speak with your health care provider before taking any supplements. Eating vitamin D-rich foods during the winter months is especially important. Try these vitamin D-rich foods:

  • Fatty fish (e.g., tuna, wild salmon, sardines canned in oil; canned fish is just as good as fresh or frozen)
  • Eggs (yolk)*
  • Beef liver*
  • Fortified foods (e.g., milk [skim, 1%, 2%, or whole], yogurt, cereals, etc.)
Vitamin D rich foods including oil, butter, eggs, cheese, milk, fish

*If you avoid these foods because of the cholesterol content, don’t worry. A review of science revealed dietary cholesterol intake doesn’t significantly impact your cholesterol levels.

Sources:
Journal of Pharmacology and Pharmacotherapeutics (www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951)
Vitamin D: Finding a Balance—Harvard Health Publishing (www.health.harvard.edu/blog/vitamin-d-finding-balance-2017072112070)

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