The Sunshine Vitamin

Whether you live in Alaska, Europe, or even the Northeastern part of the U.S., you most likely have a deficiency in one of the most vital vitamins. Yep I said it, you are deficient! In Vitamin D that is! We get a lot of our Vitamin D stores from the sun, but when it is cloudy and 20 degrees outside, it is hard to go outside for fresh air and some good sun exposure. Although it is quite common to be deficient in Vitamin D, there are some things you should be aware of.
Vitamin D is a fat soluble vitamin (just like Vitamins A, E, and K). It occurs naturally in some of the foods we eat, as well as from the sunshine hitting our skin. Vitamin D also promotes the absorption of calcium in the gut and helps to maintain the bloods calcium levels without leeching it from our bones.
Vitamin D is important in every stage of life. Children need it to help support bone growth, and strength and prevents rickets. Adults with a good intake of Vitamin D can stop Osteoporosis from breaking down bones. However, prevention of Osteoporosis can only occur between birth and about 25. Once you hit around the age of 25, your bones are about as strong as they will be for the rest of your life. So get lots of Vitamin D now, but keep it up as you age to aid in the prevention of Vitamin D.

Other than strengthening our bones, Vitamin D has also shown to aid in cell growth, Neuromuscular and immune function, and reduce inflammation.

So how much should you be getting a day?

 Recommended Dietary Allowances (RDAs) for Vitamin D [1]

Age	Male	Female	Pregnancy	Lactation
0–12 months*	400 IU (10 mcg)	400 IU (10 mcg)
1–13 years	600 IU (15 mcg)	600 IU (15 mcg)
14–18 years	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)
19–50 years	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)	600 IU (15 mcg)
51–70 years	600 IU (15 mcg)	600 IU (15 mcg)
>70 years	800 IU (20 mcg)	800 IU (20 mcg)

(Table taken from the National Institute of Health)

What are some good sources of Vitamin D?

- Milk and Yogurt are good sources of Vitamin D

- Cod, Swordfish, Salmon, and Tuna

- Orange Juice Fortified with Vitamin D

- Eggs

-Fortified Cereals

- Maitake Mushroom (I discovered that they are a good source of Vitamin D while doing a project for Life Cycle Nutrition!)

By adding foods like this to your every day diet, you're helping your body stay healthy and strong. Remember, too, to get outside when you can!

This was taken in Sedona, Arizona in November 2016. A lot more sunshine there all year round!