We’re diving into why vitamin D deficiency is so common and how it impacts the body.
BHG / Zoe Hansen
Michelle Hyman, R.D.
is a registered dietitian at Simple Solutions Weight Loss
Stuart Cohen, M.D.
Credit:BHG / Zoe Hansen
is chief of infectious diseases at UC Davis
Lauren Smith, R.D.
is the lead dietitian at Happy Strong Healthy based in Philadelphia
What Does Vitamin D Do?
“However, this is with unprotected skin.
Credit: Karla Conrad
If you are using sunscreen you may still need a supplement.
Hyman mentions multiple factors to consider about how much sunlight we need.
And, as we age, we tend to have more difficulty synthesizing vitamin D from sunlight.
A blood level of 20 to 29 ng/mL is considered insufficient, while less than 20 is deficient.
And, always consult with your doctor before starting any new supplements.
What are the Best Sources of Vitamin D in Food?
While many foods have little to no vitamin D naturally, a few do.
And many products that we commonly consume are fortified with vitamin D-rich foods since so many Americans fall short.
Add these foods that contain vitamin D to your nextgrocery shopping list.
They’re almost always less expensive than fresh fish and have a far longer shelf life.
In fact, about 12 Tbsp.
will help you reach your daily vitamin D needs.
This is where the majority of the vitamin D lives, Hyman says.
“Eggs are a convenient way to get vitamin D,” says Fine.
“They’re popular in many breakfast, lunch, dinner, and dessert recipes.
[Including these awesomeegg casseroles!]
One yolk will give you about 40 I.U.s.”
(Get your Rx in these30-minute salmon recipes.)
Seek out American farm-raised rainbow trout for the most sustainable variety.
Try it in theseLemon and Herb Grilled Trout Sandwichesor thisGrilled Trout Stuffed with Lemon and Herbs.
“Mushrooms have the capacity to produce vitamin D when exposed to ultraviolet light.
Mushrooms, however, are usually grown in the dark and don’t contain the vitamin.
Specific brands, however, are grown in ultraviolet light to spur vitamin D production,” Fine says.
“Prevalence of Vitamin D Deficiency and Associated Risk Factors in the US Population (2011-2012).”
Ali Daneshkhah, Vasundhara Agrawal, Adam Eshein, Hariharan Subramanian, Hemant Kumar Roy, Vadim Backman.
“Evidence For Possible Association of Vitamin D Status with Cytokine Storm and Unregulated Inflammation in COVID-19 Patients.”
Aging Clinical and Experimental Research.
“Colour Counts: Sunlight and Skin throw in as Drivers of Vitamin D Deficiency at UK Latitudes.”
