Vitamin D is a vital nutrient that your body needs to keep healthy. It has a myriad of health benefits, including being an immunity booster, improving bone health, improving skin healthy, stimulating cell growth, and most importantly improves the health of your hair. A vitamin D deficiency can result in loss of hair, dry and irritated skin, and a deterioration in health. Not taking enough vitamin D can also result in bone softening, osteoarthritis, low bone density, cancer, and heart disease.
How much vitamin D do you need?
The recommended daily intake of vitamin D is a minimum of 600 IU (international units) or 15 micrograms (mcg). Your need for vitamin D increases as you grow older. People over 70 years of age are recommended to stick with an RDI of 800 IU.
How do we get vitamin D?
Vitamin D is not naturally produced by the body. You have to acquire it through outside sources. The best and easiest source to achieve is simple sun exposure. Your skin absorbs vitamin D through ultra violet rays. Sunblock or lack of sun exposure can leave you feeling vitamin D deficient in no time.
Vitamin D rich foods
If you can’t get enough sun exposure to acquire vitamin D, then it is recommended that you include vitamin D rich foods in your diet. Read on to see the best vitamin D rich foods.
Fatty Fish
Fatty fish such as, salmon, tuna, sardines, etc. are some of the best natural sources of vitamin D. They also have omega-3 fatty acids which helps to improve brain health.
Leafy Green Veggies
Dark green veggies like, spinach, kale, and okra also have lots of vitamin D as well as some other important nutrients.
Dairy
Dairy products, like, cheese, egg yolks, and milk are also great sources of vitamin D.
