What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays a role in many important body functions. It can occur as Vitamin D2 (Ergocalciferol) and Vitamin D3 (Cholecalciferol). Of these, Vitamin D2 is the most common form that you will find added to your food and beverage products, including dairy products. What you may not know is that Vitamin D2 is not as active as D3. Vitamin D3 is formed in the skin when we are exposed to ultraviolet sunlight. When formed, it is transported by a transport protein to the liver and converted into 1, 25-dihydroxy vitamin D3: the most biologically active form of vitamin D. The conversion can occur in other organs and tissues including the kidneys, prostate, bone and white blood cells. It is best known for working with calcium to help build and maintain strong bones. Vitamin D is also involved in regulating the immune system.

What amount of Vitamin D do you need each day?

The DRI (Daily Recommended Intake) /RDA (Recommended Daily Allowance) of dietary vitamin D for adults is 5mcg/Day.

What steals Vitamin D from the body?

A lack of sunlight! A lack of exposure to ultraviolet sunlight prevents Vitamin D3 synthesis!

What foods contain the highest amounts of Vitamin D?

The TOP 10 Vitamin D3 rich foods are:
  1. Herring
  2. Oysters
  3. Caviar
  4. Mackerel
  5. Salmon
  6. Cottage Cheese
  7. Egg Yolk
  8. Mushrooms
  9. Pork Chops
  10. Sardines

I try and include as many of these foods as possible into my daily diet! Some of our recipes that contain vitamin D rich foods include:

Sweet Heat Salmon with Asparagus

Chow Lo Mein

Huevos Rancheros

References:

Balch, J. F., & Balch, P. A. (1990). Prescription for nutritional healing. Garden City Park, NY: Avery Publishing Group.

Gibson, R. S. (2005). Principles of nutritional assessment. Oxford: Oxford University Press.

Holford, P. (1999). Optimum Nutrition Bible. Crossing.

Hunt, S. M., & Groff, J. L. (n.d.). Advanced nutrition and human metabolism. St. Paul: West Publ. Co.

Lord, R. S., & Bralley, J. A. (2012). Laboratory evaluations for integrative and functional medicine. Duluth, Ga: Genova Diagnostics.

Liska, D. A., & Bland, J. (2004). Clinical nutrition: a functional approach. Gig Harbor, WA: Institute for Functional Medicine.

Murray, M. T. (2002). The encyclopedia of nutritional supplements. Rocklin, CA: Prima.

MARTIN, D. W. J. R., MAYES, P. A., & RODWELL, V. W. (1981). Harpers Review Of Biochemistry. Los Altos, CA, LANGE MEDICAL PUBLICATIONS.

Sharon, M. (2001). Complete Nutrition. Prion Books; London.