Vitamin D

I am sure that you have heard that you need Vitamin D for strong, healthy bones!  You are correct as Vitamin D promotes calcium absorption in the gut while maintaining adequate calcium and phosphate concentrations in the blood in order to enable mineralization of bone.  Without sufficient Vitamin D, bones may become thin, brittle, or oddly shaped.   Vitamin D also plays a role in strengthening the immune system and inhibiting the development of autoimmune responses in the body.  Vitamin D slows the proliferation of cell division (cells dividing rapidly) while stimulating cell differentiation (the process of producing specialized cells for specific functions).  While cell division and cell differentiation are needed for the body to function at its best, if either process goes uncontrolled some cancers may develop.  Another lesser known function of Vitamin D is that it may play a role in insulin secretion.  Some studies suggest that Vitamin D deficiency can have an adverse effect on insulin secretion and glucose tolerance in people with type 2 diabetes. 

Vitamin D deficiency is common because sources of Vitamin D are limited.  Vitamin D sources include sunlight, some food sources, and supplements.  Although the sun can provide adequate Vitamin D, there are some challenges in obtaining sufficient Vitamin D from the sun.  Because many people’s daily schedule requires them to be inside, they miss getting sufficient Vitamin D from the sun. A person with darker skin absorbs Vitamin D at a much slower rate than a person with fairer skin because melanin slows Vitamin D absorption. There is only a few foods that naturally contain Vitamin D (ex: fatty fish, eggs, beef liver).  However, there are many foods fortified with Vitamin D (ex: orange juice, some margarines, milk, some cereals).  Fortification of Vitamin D in foods began in the 1930s due to the human population suffering from severe Vitamin D deficiency.  Vitamin D is also available in a supplement form.  I recommend discussing Vitamin D supplementation with your doctor and/or medical professional if you are considering ingesting Vitamin D via a supplement. 

Which Vitamin D rich foods are currently in your diet?  Some of mine include salmon, canned tuna, eggs, orange juice and cereal.

Do you think you are getting enough Vitamin D?  What ways do you ensure you are getting enough Vitamin D?