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3 Quick Ways To Naturally Overcome Vitamin D deficiency

3 Quick Ways To Naturally Overcome Vitamin D deficiency

Vitamin D is a special kind of vitamin.

It’s fat-soluble and because it is so had to get, we tend to not get enough.

There are however three major source of vitamin D: sun exposure, consuming vitamin D rich foods, and supplements.

Why is vitamin D important?

Vitamin D helps us absorb calcium from our food and acts as a hormone to build strong bones.

Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

1. Get enough sun exposure

Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin”.

“How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun.

One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should be done without sunscreen, at least twice a week. Of course, we should always avoid sunburns and of course in some locations (and seasons of the year) it’s not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

2. Consume Vitamin D rich foods

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun. Some foods are “fortified” (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course).Between sun exposure and food, it still may be difficult to get recommended dose of vitamin D each day; this is why vitamin D supplements are quite popular.

3. Don’t forget Vitamin D supplements

It’s easy enough to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure that you are working with a doctor to ensure that it won’t interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

I would recommend asking your healthcare professional or scheduling a visit at the Madison Clinic to perform a blood test to determine the amount of Vitamin D that is right for you.

Conclusion

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

It’s best to request a blood test from your doctor that tests your vitamin D levels to be sure what’s right for you.

Simple Grilled Salmon (Serves 4)

  • 4 wild salmon fillets
  • 1 bunch asparagus
  • 1/4 tsp sea salt
  • 1/4 black pepper
  • 1/4 tsp dried parsley
  • 1/4 tsp. dried dill
  • 4 tbsp olive oil

Method:

  1. Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.
  2. Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.
  3. Broil for 8-10 minutes until fish flakes easily with a fork

Serve & enjoy!

Tip: Serve with a side of rice or quinoa.

In Health,

Dr. Anna ND

References

  1. Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  2. Dietary Reference Intakes. http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php
  3. Yes we do have nutrient deficiencies! Here’s the proof and what you can do about it. http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/
  4. All about vitamin D. http://www.precisionnutrition.com/all-about-vitamin-d
  5. Vitamin D 101 — A Detailed Beginner’s Guide. https://authoritynutrition.com/vitamin-d-101/
  6. Brain food essentials: sardines. http://neurotrition.ca/blog/brain-food-essentials-sardines