Vitamin D
Vitamin D is a fat-soluble vitamin that keeps bones and teeth strong, reduces inflammation, regulates cell growth, and supports immunity and muscle function, among several other activities. This vitamin is naturally present in various foods, added to others and is available as a dietary supplement. It can be produced endogenously through exposure to ultraviolet rays from sunlight striking the skin.
Vitamin D Benefits
Supports Healthy Bones
Calcium is the key mineral required by our bodies to help strengthen the skeletal system. However, calcium alone is not enough, as vitamin D is the main nutrient that helps absorb calcium. With the help of vitamin D, the intestines in our body get to work and start accumulating calcium. In the absence of this vitamin, calcium is secreted by the kidneys.
A deficiency of vitamin D manifests in numerous bone-related abnormalities in our body. According to NIH Osteoporosis and Related Bone Diseases Resource Center, more than 53 million people in the US have osteoporosis.[r254] It is primarily caused by the deficiency of vitamin D and is characterized by porous bones. A meta-analysis of research on older people revealed that consumption of vitamin D along with calcium reduced the risks of hip and non-spine fractures by 20% as compared to the consumption of calcium alone.[r253]
May Reduce Risk of Cancer
As opposed to animal and laboratory studies, clinical trials failed to establish a significant link between the consumption of vitamin D and low risks of colon cancer. Nevertheless, research pointed out that although consuming vitamin D could not prevent the risk of cancer, it surely helped strengthen the immune system to combat the disease. A study in this regard found that vitamin D is significantly related to lower mortality rates in cancer patients.[r252]
Combats Type-2 Diabetes
Vitamin D has been found to impact the function of beta cells in the pancreas and insulin resistance while also playing a critical role in inflammation. Thus, researchers believe that vitamin D is important for preventing type-2 diabetes. Observational studies have revealed a significant link between sufficient amounts of vitamin D in the body and lower rates of type-2 diabetes mellitus.[r250]
Reduces Risk of Flu
A recent review conducted in 2018 concluded that vitamin D might have a protective role to play against the influenza virus.[r254] This link is attributed to the fact that vitamin D helps support our adaptive immune response.
Daily Intake For Vitamin D
- Dietary Reference Intakes (DRI) is the general term for a set of reference values used to plan and assess nutrient intakes of healthy people. RDA = Recommended Dietary Allowance
- Calculate your nutritional needs based on your activity level.
- Vitamin D RDA for males and females ages 71+ years is 800 IU.
Healthy Foods High In Vitamin D
- All food nutrient profiles are based on a weight of 100 grams.
- * RDI values are based on a diet of 2,000 calories a day (Female, Age 19-30).
- All foods are vegetarian.