Vitamin D

With the sunshine dwindling away, make sure you’re still getting enough vitamin D. While the sunlight can be a source of Vitamin D, there are additionally ways to incorporate the vitamin through your diet. Staple foods that you may not know contain Vitamin D include salmon, tuna, fortified milk, egg yolks, and orange juice.  In order to be used by the body, Vitamin D goes through two hydroxylation reactions in the liver and kidney. Getting enough Vitamin D is also beneficial to increase your intake of calcium because it helps promote calcium absorption. This means to maintain proper bone health and prevent bone thinning, you need to ensure you’re getting adequate calcium AND Vitamin D. Other benefits of Vitamin D include promoting cell growth, building our immune function, and reducing inflammation. Daily doses for Vitamin D are as follows: 1-70 years of age, 600 IU daily; for those 71 years and older, 800 IU daily. To give you a more measurable reference, a typical glass of milk provides 100 units per cup. One large egg will provide 18.2 IU of vitamin D.

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