Some Types Of Orange Juice
Not a dairy fan? No problem. You can get vitamin D from fortified orange juice.
One 8-ounce glass of fortified juice usually has around 100 IUs of vitamin D, but the amount varies from brand to brand. Not all brands are fortified, so check the label.
Two fortified brands, Florida Natural Orange Juice and Minute Maid Kids+ Orange Juice, contain 100 IUs per 8-ounce serving.
Some people also turn to supplements to increase their vitamin D intake, but whether thats necessary for most people is a big area of controversy in medicine, says Dr. Ford.
Many people get their blood tested for having a vitamin D deficiency, but thats not always a necessity. Unless there are specific reasons for concern, theres not general recommendation for testing and screening, says Dr. Ford. And even if you do get tested, the results might not be accurate. Vitamin D testing is not necessary for most people, and thats because there really isnt a reliable test or acceptable reference rangethats why it seems like everyone these days has a low vitamin D level, says Dr. Elliott.
Influence Of Processing And Cooking
Storing eggs at room temperature for 2 and 3 wk only leads to slight vitamin D-3 and 25-D-3 decreases . Renken and Warthesen investigated vitamin D stability in fortified skim milk and found some losses through exposure to light but not to air. Thermal stress like pasteurization, ultra heat treatment, sterilization, or even spray drying does not provoke a significant loss of added vitamin D in milk .
Signs Symptoms And Associated Disorders
In most cases, vitamin D deficiency is almost asymptomatic. It may only be detected on blood tests, but is the cause of some bone diseases and is associated with other conditions:
- , a childhood disease characterized by impeded growth and deformity of the . The earliest sign of vitamin D deficiency is , abnormal softening or thinning of the skull.
- , a bone-thinning disorder that occurs exclusively in adults and is characterized by muscle weakness and bone fragility. Women with vitamin D deficiency who have been through multiple pregnancies are at elevated risk of Osteomalacia.
- , a condition characterized by reduced and increased bone fragility.
Also Check: What Are Vitamins For Kids
Are You Getting Enough Vitamin D3
A Healthy Serving of Sunshine for Immune Support!*
The evidence for vitamin D is overwhelming. Several recent studies have found a greater connection between higher levels of vitamin D and stronger immune system function.*
Vitamin D, also known as the sunshine vitamin, is created when our body is exposed to direct sunlight. However, many of us are unable to get sufficient levels of vitamin D from sunlight. Also, it can be difficult to eat enough vitamin D-rich foods.
Sun Exposure During Winter Months
The Ultraviolet Index measures the level of ultraviolet radiation. Throughout winter, particularly in the South Island, the UVI is usually less than 3 .
When the UVI is 3 , skin damage occurs after about an hour in those people with sensitive or fair skin. However optimal vitamin D can still be produced in a few minutes if at least the face, arms and legs are exposed.
NIWA provides a year round daily guide of the UV throughout New Zealand.
Don’t Miss: How Much Vitamin D Is In A Glass Of Milk
Skin Color May Affect Vitamin D Production
The color of your skin is determined by a pigment called melanin.
People with darker skin typically have more melanin than people with lighter skin. Whats more, their melanin pigments are also larger and darker .
Melanin helps protect the skin against damage from excess sunlight. It acts as a natural sunscreen and absorbs the suns UV rays to defend against sunburn and skin cancers .
However, that creates a big dilemma because darker-skinned people need to spend longer in the sun than lighter-skinned people to produce the same amount of vitamin D.
Studies estimate that darker-skinned people may need anywhere from 30 minutes to three hours longer to get sufficient vitamin D, compared to lighter-skinned people. This is a major reason why darker-skinned people have a higher risk of deficiency .
For that reason, if you have dark skin, you may need to spend a bit more time in the sun to get your daily dose of vitamin D.
Summary
Darker-skinned people have more melanin, a compound that protects against skin damage by reducing the amount of UVB light absorbed. Darker-skinned people need more time in sunlight to make the same amount of vitamin D as lighter-skinned people.
Why Is Vitamin D Important For Health
Vitamin D is important for general health and especially for bones. It is needed to make muscles move, for nerves to work properly, and for the immune system. Vitamin D is found in cells throughout the body.
Vitamin Ds main purpose is to help the body absorb calcium from food. If you dont have enough vitamin D, you may develop soft, thin, brittle bones. This is called rickets in children and osteopaenia in adults.
Together, vitamin D and calcium protect older people from developing osteoporosis.
Read Also: When Should I Put On Vitamin C Serum
Good Sources Of Vitamin D For Vegetarians
Alina Petre, MS, RD Katherine Marengo LDN, R.D.
Vitamin D, also known as the sunshine vitamin, is a fat-soluble vitamin essential for optimal health.
It helps your body absorb calcium and maintain adequate serum magnesium and phosphate concentrations three nutrients important for your teeth, muscles, and bones. It also plays crucial roles in brain development, heart function, your immune system, and mental health.
Low vitamin D levels are widespread worldwide. Symptoms of deficiency include fatigue, muscle pain, weak bones, and in children stunted growth .
To maintain adequate levels, children under 12 months should get 400 IU of vitamin D daily, while children 113 years old should get 600 IU daily. Adults and pregnant or nursing women should aim for 600 and 800 IU per day, respectively .
Yet, very few foods contain this vitamin, and those that do are mostly animal products. Thus, it can be difficult to get enough of this nutrient from your diet, particularly if youre vegetarian or vegan.
At the same time, a handful of foods and techniques can give you a boost.
Here are 6 good sources of vitamin D for vegetarians some of which are suitable for vegans, too.
Eat Foods Rich In Vitamin D
Increasing your intake of foods and beverages that contain vitamin D is also an option if you’re looking to boost your vitamin D levels. However, only a couple of foods contain vitamin D naturally, and many have only low levels of the vitamin. Foods that may help boost your vitamin D levels are:
- Cod liver oil*
- Fortified dairy and non-dairy milks
- Fortified cereals
- Liver
- Cheese
*These foods provide 20% or more of your daily value of vitamin D per serving, and are considered high sources of vitamin D.
Read Also: Is Vitamin B6 Good For Arthritis
Vitamin D: Whole Foods Vs Fortified Foods
Fortified foods are meant to help boost vitamin and mineralintake. Theyre designed to add nutrients that dont naturally occur in theproduct. Sometimes iron, fiber, zinc or vitamin A is added. For instance, most milkis fortified with vitamin D and calcium is sometimes added to orange juice.
Since so few foods found in nature are good sources ofvitamin D, fortified foods provide most of the vitamin D found in the Americandiet, explains Taylor.
But she warns that some fortified foods can contain addedingredients that make the product less healthy, like sugar or hydrogenatedfats. Cows milk and most plant alternative milks are typically fortified withvitamin D, but its important to look for products with no added sugar.
Many types of yogurt and cereal are also fortified withvitamin D, but could contain excessive added sugar or saturated fat. Margarineis often fortified as well, but some products contain partially hydrogenatedoils, which should be avoided. Read labels to choose the best product for yourfamily.
How Is Vitamin D Deficiency Treated
Your doctor can test to see whether youre experiencing vitamin D deficiency.
If youre super low in vitamin D, your doc may prescribe high-dose weekly supplementation of 50,000 IU for 8 weeks, followed by a maintenance dose of 2,000 IU per day after your levels reach 30 ng/mL.
Populations at higher risk for deficiency, such as people with obesity or those with darker skin tones, may need much higher maintenance doses of up to 6,000 IU after initial treatment for vitamin D deficiency.
If your vitamin D levels are considered insufficient, a healthcare pro can recommend a tailored dose to increase your intake steadily. But if youre not experiencing a deficiency and just want to optimize your intake, try to spend more time in the sun and add nutritious vitamin D-rich foods to your diet.
You May Like: What Are The Best Vitamins For Your Body
How To Get Your Vitamin D From Mushrooms
Vitamin D is a topic of interest year-round. 1 billion people around the world struggle to obtain the recommended amount of vitamin D. The elderly and nursing home residents, those struggling with obesity, and hospitalized patients all struggle to generate sufficient amounts of vitamin D each year. While 35% of U.S. adults are deficient in vitamin D, the number climbs to 80% deficiency in countries like India, Bangladesh, and Pakistan.
Where does vitamin D come from and why are we so deficient? The greatest concentration of vitamin D comes from being directly exposed to the sun. And indeed, we make about 50%90% of our vitamin D as a result of being exposed to the sun, with the rest coming from food or supplements. If you live above or below the 37th parallel , you will want to find ways to supplement vitamin D in the winter months. As a resident of Atlanta, Georgia, I am lucky to be able to form vitamin D year-round from the sun. I am also fortunate that I am able to make it outside and stand in the sun on cold winter days. For those who work long shifts indoors during the day, you are more likely to be vitamin D deficient, regardless of your location. The question arises then: what supplements can help me achieve adequate vitamin D levels? And further, can I find vegan and whole food, plant-based alternatives that are both healthy and delicious? The answer is yes.
Ways To Boost Your Vitamin D Naturally
A new study says the vit could spare more than three million people from flu in the UK
Are you getting enough? Not sleep, not sex vitamin D, of course. It’s a concern that’s entered the public consciousness after researchers claimedsupplements could spare more than three million people from colds or flu in the UK each year.
The study, published in February 2017 in the British Medical Journal, says that the sunshine vitamin is vital for healthy bones, an improved immune system and muscle health.
We all take a lot of care to cover our skin and prevent premature ageing and melanomas . But vitamin D deficiency can be a result of many different lifestyle factors, from not getting enough exposure to sunlight, to your diet or lack of absorption by the body.
The problem is, vitamin D is one of the most important vits for good health. “It has an abundance of uses, particularly as it also enhances the body’s absorption of other vitamins and minerals such as calcium, iron, magnesium, zinc and phosphate” Frida Harju, the in-house nutritionist at leading health and fitness app, Lifesum explains. “It is hugely beneficial, especially when it comes to weight-loss, skin health, brain function and bone strength”.
So, could you be D deficient?
Frida says there are a few clues that you might be vitamin D deficient. Here’s what to look out for:
– Excessive sweating: “A sweaty head can signify a lack of Vitamin D,” Frida says.
The vitamin D diet
Don’t Miss: What Is Vitamin Zinc Good For
Try Supplements With Your Doctors Supervision
The easiest and most efficient way to increase vitamin D levels may be to take supplements. Considering the skin cancer risks of using sunlight to boost vitamin D and the difficulty of getting enough vitamin D in your diet, supplements are often the primary recommendation for people who are deficient in vitamin D.
Vitamin D can be found in many multivitamin supplements, but it can also be taken on its own. There are two types of vitamin D: D2 and D3. Both types are available in supplement form, and their effect on overall vitamin D levels is roughly equivalent. However, some research has indicated that D3 may lead to a greater and more sustained elevation of vitamin D in the blood than D2.
Various studies have estimated that it takes up to 24 hours for vitamin D3 supplements to raise vitamin D levels in the bloodstream. However, vitamin D then needs to be converted to its active form . After taking a high dose of vitamin D3, a study showed it can take approximately seven days for it to convert and cause a peak in hydroxyvitamin D levels, the active form tested by your doctor.
The critical takeaway is that vitamin D levels increase gradually. If a test reveals that your vitamin D levels are low, you’ll need to consult with a doctor to determine how much vitamin D you need to take to raise your levels and keep them up.
While there is much debate about how much vitamin D people need, the Office of Dietary Supplements says:
How Can I Get More Vitamin D
There are a few foods that naturally have some vitamin D:
- Fatty fish such as salmon, tuna, and mackerel
- Beef liver
- Mushrooms
- Egg yolks
You can also get vitamin D from fortified foods. You can check the food labels to find out whether a food has vitamin D. Foods that often have added vitamin D include:
- Milk
- Other dairy products, such as yogurt
- Soy drinks
Vitamin D is in many multivitamins. There are also vitamin D supplements, both in pills and a liquid for babies.
If you have vitamin D deficiency, the treatment is with supplements. Check with your health care provider about how much you need to take, how often you need to take it, and how long you need to take it.
Also Check: Which Fruits Have Vitamin B
People At Risk Of A Vitamin D Deficiency
- Breastfed Infants Who are Not in the Sun – The amount of vitamin D in breast milk depends on the amount of vitamin D in the mother. However, breast-milk typically does not contain adequate amounts of vitamin D. Be sure infants get some exposure to the sun to ensure adequate levels of vitamin D.
- Older Adults – As skin ages it is less and less able to make vitamin D from the sun, so vitamin D has to be attained from foods or supplements.
- People With Little Sun Exposure on the Skin – Wearing sunscreen, or lots of clothing, hampers the production of vitamin D from the sun.
- People with Darker Skin – Melanin, a pigment found in skin, reduces the body’s ability to manufacture vitamin D from the sun.
- People who have Problems Absorbing Fat – Vitamin D is fat soluble, which means it is found in fats, and your body has to be able to digest fats in order for you to absorb the vitamin D.
- People Taking Certain Medications
- Steroid Corticosteroid medications used to alleviate inflammation can reduce calcium absorption and impair vitamin D metabolism.
- Weight-loss drugs with orlistat as well as cholesterol-lowering drugs with cholestyramine can reduce the absorption of vitamin D and other fat-soluble vitamins.
- Medicines used to treat epileptic seizures, particularly phenobarbital and phenytoin, interfere with Vitamin D and reduces calcium absorption.
With Winter Coming Discover More Ways To Get Those Vitamin D Benefits
Entering autumn, the days shorten, and with a chill in the air, the sun seems to lose its strength. Less sun time means a reduced ability to get your dose of vitamin D outdoors. Although you may already be taking a vitamin D supplement, there are also important natural foods that contain this sunshine vitamin.
This important vitamin helps to strengthen yourimmune system and assist in bone health, as well as decrease infections, according to a study from the Journal of Investigative Medicine.
For people aged 1-70 years, theNational Institute for Health recommends 600 IU of vitamin D daily, as seen on their fact sheet. However, 50 percent of Americans are deficient in vitamin D according to Healthline.
Although many foods such as cereal, yogurt, milk, and plant-based milks are already fortified with Vitamin D, there are a few foods that provide it naturally. As winter approaches, maintain your level of Vitamin D by eating these naturally-richvitamin D healthy foods.
Recommended Reading: What Mg Of Vitamin C Should I Take
Eating Foods With Vitamin D
Daily Vitamin D Requirements: If you dont get outside for at least 1 hour a week, your body needs to make up for the absence of sun. Here are the daily requirements for vitamin D :
Children younger than 12 months 400 IU
People between 1-69 years of age 600 IU
People aged 70 or older 800 IU
Women who are pregnant or breastfeeding 600 IU
