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YB WEB DESK. Dated: 1/16/2021 11:31:45 AM

5 FOODS FOR VITAMIN D DEFICIENCY

Vitamin D is an essential nutrient for optimal health and wellness. This imperative nutrient is essential in many bodily functions—such as maintaining a strong immune system, healthy brain function, and stable blood sugar. Vitamin D is a nutrient you need on a daily basis to keep your health in check, between 400–600 IU per day, depending on your age. Because it is a nutrient that is not found in a wide selection of foods, learning what to do to increase your vitamin D intake— including what to eat to be sure you are getting enough vitamin D—is important. Vitamin D intake also allows for calcium to be absorbed in the body, which is crucial for good health. Today there is a growing rate of vitamin D deficiency across the U.S. (and beyond). Research shows approximately 40 percent of Americans are suffering from this swelling epidemic with a greater prevalence in African Americans and Hispanic people. Consequently, there is a rise in negative health outcomes stemming from vitamin D insufficiency, such as “cardiovascular disease, cancer, diabetes, osteoporosis, and bone fractures.” The Sunshine Vitamin Vitamin D is often referred to as the sunshine vitamin because it is the only vitamin-like substance that is synthesized on your skin with exposure to sunlight. Research shows important mechanisms and variables in synthesizing vitamin D: When you are exposed to sunlight, your skin absorbs the UVB radiation, which is then converted into pre-vitamin D, and then converted in the body to vitamin D3. The synthesis of vitamin D from sunlight is directly dependent on the season, time of day, latitude, altitude, skin health, air pollution, sunscreen use, and aging. Beware, relying solely on sunshine can be tricky when considering all of the varying elements—especially since you should also avoid too much sunlight as there is a higher risk of skin cancer with overexposure to sunshine.