Vitamin D

  Vitamin D is a nutrient our bodies need for health and to maintain strong bones. It helps our bodies absorb calcium and phosphorus, helps bring calcium and phosphorus to our teeth and bones, and helps regulate how much calcium is in our blood. Vitamin D helps protect our bodies against the loss of bone mass with the help of Calcium. Vitamin D also helps the function of muscles and helps the brain and body communicate through our nerves. Our immune system also uses Vitamin D. Sunlight, food and drinks, and supplements are the three ways that our bodies can get Vitamin D.

    Vitamin D is also known as the “sunshine vitamin” meaning our bodies convert sunlight into Vitamin D after it hits unprotected skin. Although, it is dangerous to have extended exposure without sunscreen so it is important to be smart and safe about protecting your skin. 

    There are not many foods that naturally contain Vitamin D but fatty fish like salmon and trout are the best sources of Vitamin D. Foods like beef, liver, cheese, and egg yolks contain small amounts. If mushrooms are grown under UV lights, they can also contain Vitamin D. 

    There are many fortified foods in our diets. Most milk and cereals are fortified with Vitamin D. Orange juice, yogurt, and cheese may or may not be fortified so it is good to check the nutrition label. Plant-based beverages like soymilk are also fortified. 

    Older adults, breastfed infants, people with dark skin, people with diseases like liver disease, cystic fibrosis, celiac disease, Crohn's disease, people with obesity, or people who have had gastric bypass surgery may need more Vitamin D but it is important to check with your doctor before taking supplements. 

Source: https://www.eatright.org/health/essential-nutrients/vitamins/what-is-vitamin-d