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Everything to Know About the Sunshine Vitamin ๐ŸŒž



It is no secret that as Christmas time inches closer, colder days are upon us and that means less sunshine exposure โ„๏ธ


CUE VITAMIN D!!


It is well-known as the sunshine vitamin ๐ŸŒž


butโ€ฆ


WHY do we even need it??


First things first, vitamin D is essential for blood calcium homeostasis (aka helps to absorb calcium in the body) & supports kidney health, small intestine health, & of course BONE HEALTH ๐Ÿฆด


It induces specific cell response effects such as:


  • Muscle structure & function ๐Ÿ’ช

  • Increased calcium uptake and absorption

  • Increased intracellular calcium concentrations

  • Blood phosphorus homeostasis ๐Ÿฉธ

  • Cell differentiation

  • Cell proliferation

  • Cell growth

  • Regulation of gene expression in target cells ๐Ÿงฌ


HOW can we get it most optimally in the diet?๐Ÿค”


Vitamin D doesnโ€™t require digestion and can be absorbed into the intestine with the help of fat in the gut. Meaning, consuming this vitamin with a FAT source best supports optimal absorption.


Vitamin D is naturally found at high concentrations in fatty fish & their oils (swordfish, salmon, tuna, cod liver, & sardines) ๐Ÿฃ๐ŸŸ


BONUS: These are all contain healthy fats to aid the absorption of vitamin D!๐Ÿ’ฏ


Vitamin D is often fortified to foods so that it is more attainable in the diet: milk๐Ÿฅ›, yogurt, cheese๐Ÿง€, butter, margarine, and some orange juices!


If you choose to supplement it instead (as shown in the video), be sure it is vitamin D3 (not D2!) and from a trusted brand that is 3rd party tested like @nordicnaturals (pairs well with omega-3s too!)


The Recommended Dietary Allowance (RDA) is 600IU in those ages 1-70. Of course, specific needs range depending on individual factors (ex: recovering from an injury, fat malabsorption)!


Those deficient in vitamin D (may be as high as 80%) are at an increased risk of BONE ISSUES such as:


Fractures

Rickets

Osteomalacia (bone softening)

& muscle pain/weakness


Stay tuned to discover the benefits of another COMMONLY DEFICIENT nutrient that complements vitamin D: OMEGA-3s !!!



Until Next Time,


Your RD Fuel Good Experts ๐Ÿ

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