Your body needs a healthy and balanced diet to maintain nutrition levels and carry out daily bodily functions. You can also lower the risk of major health conditions like obesity, heart disease, diabetes, and cancer by adopting a balanced diet. According to a study by the American Society for Nutrition, proper nutrition can positively impact mental health.
Today’s topic: vitamin D, its functions and benefits.
Vitamin D, also called the sunshine vitamin, comprises a group of fat-soluble vitamins. It is a nutrient we intake through different types of food and a hormone our bodies make. It is considered a vital nutrient that performs several critical bodily functions.
Vitamin D enables your body to absorb and maintain blood levels of calcium and phosphorus for healthy bone mineralization. While children need it to build strong bones, adults require it to maintain bone strength. The nutrient prevents the health risks associated with vitamin D deficiency, such as rickets among children, and osteopenia and osteoporosis among adults.
Vitamin D regulates the immune system, suppressing the immune response to over-inflammation. Several studies also suggest a link between long-term vitamin D deficiency and increased risk of autoimmune diseases.
Vitamin D boosts serotonin production, a natural mood stabilizer hormone. Studies have also shown that vitamin D supplementation can reduce negative emotions and benefit patients with major depressive disorders.
Your body can receive vitamin D from the following three sources:
Since most people work indoors, particularly during the winter months, having vitamin D-enriched foods, both natural and fortified, can be the most common way to maintain the required levels in the body. However, depending on their food source, vitamin D can be classified into:
1.Vitamin D2 (Ergocalciferol)
Found in foods sourced from plants and fortified foods such as mushrooms and dietary supplements.
2.Vitamin D3 (Cholecalciferol)
Found in foods sourced from animals and includes oily fish, fish oil, liver, egg yolk, fortified dairy products, and dietary supplements.
According to the, the recommended daily value for most adults is 600 IU (15 mcg). However, if you are over 70 years old, you may need 800 IU (20 mcg).
The following are some vitamin D-rich foods that you can include in your diet.
Fatty fish like salmon, trout, mackerel, and halibut are foods high in vitamin D. The vitamin D content per 100g serving is:
Beef liver is a tremendous source of nutrients, including proteins, minerals, and vitamins. It contains 42 IU per 3 ounces.
The egg yolk of a large egg provides 37 IU. However, pasture-raised or vitamin D-enriched-fed chicken eggs contain much higher vitamin D levels.
Ricotta cheese is a vitamin D-rich food source with 25 IU per serving.
Mushrooms are the only natural non-animal source of vitamin D2. A cup of mushrooms contains 136 IU.
A widespread vitamin D supplement and an excellent source of vitamin D, a teaspoon of the oil provides 450 IU.
Since few foods in their organic state contain vitamin D, many foods are fortified with the nutrient and offered as vitamin D-enriched foods. They include:
1) What are five physical signs you take too much vitamin D?
You may experience decreased appetite, nausea and vomiting, dehydration, fatigue, and difficulty walking. Again, work with your doctor to avoid vitamin D toxicity.
2) What are the signs of low vitamin D?
A few signs of low vitamin D include fatigue, bone pain, muscle cramps, and depression.
Vitamin D capsules, when taken in appropriate doses, are generally considered safe.
The maximum vitamin D per day for healthy adults is 4,000 IU. Check with your physician to have a blood test to properly adjust your vitamin D intake.
You can increase vitamin D in your diet by regularly having vitamin D-rich foods and supplements.
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Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
