Sources For Vitamin D

Introduction:Vitamin D is getting its share of attention in health news lately. Not only is Vitamin D important in prevention of diseases such as rickets in children, osteomalacia in adults, and helping the body maintain healthy levels of calcium and phosphorous, lately there has been talk of the fat-soluble substance helping the body fight cancerous cells.

This nutrient serves in a variety of forms and functions, with some versions even being relatively inactive. The liver and kidneys help convert vitamin D into its usable form. Following is a list of five of the best known sources for your nutritional needs.

  • 01

    Sunlight

    What a great reason to get outside. Direct sunlight on the surface of the skin is how we humans make our own vitamin D. When the ultraviolet rays of our sun strike the surface of skin, a synthesis is triggered to begin production. Those who experience high levels of direct sunlight exposure may want to consider using some form of sunscreen, but this decision is best left between you and your health care provider, as this list cannot cover every possible variable in a reader's lifestyle.

    It's generally recommended that lighter colored skin needs approximately forty-five to ninety minutes of direct sunlight weekly, while darker skin colors may need up to six times more UV contact. Factors such as latitude of residence, types of employment, and season of the year will affect the amount of UV rays reaching the skin, thereby necessitating either more exposure, or getting vitamin D from a food source.

  • 02

    Select Fish and Fish By-Products

    Some fish products are a delicious source of supplementing your diet. Among those fish known as good sources of all-natural vitamin D, we find tuna fish, cod, sardines, mackerel, salmon, and fish liver oil. Due to allergies, and even taste preferences, different types of fish and fish by-products may not be on everyone's favorite list of foods to eat, so it's good there are others.

  • 03

    Beef Liver

    For those who thought they hated fish, we have beef liver. Moms everywhere know that beef liver, while good for you, doesn't always rank high on kids' food choices. Recipes exist that somewhat improve the flavor, mostly by adding strong vegetables like onions, peppers, or maybe a gravy to improve taste. If you're a reader that happens to enjoy beef liver, you're in luck.

  • 04

    Eggs

    Eggs can be cooked and served in a variety of ways. They can be fried, scrambled, poached, and sometimes baked. However they're prepared, just be sure to include them in your diet. The vitamin D content of eggs is found within the egg yolks, so egg whites alone will not meet the need. If fats and/or cholesterol is a concern for you, please consult your doctor about how many can be safely consumed.

  • 05

    Fortified Foods

    In the US and Canada, most dairy products contain a vitamin D supplement. You'll also find it in a good number of boxed breakfast cereals. Just a quick glance at the nutrition facts label will tell you if the product includes the supplement.

    While in the US, the fortification is included voluntarily, some other countries, such as Canada have legal requirements to include it, including margarine.




Final Thoughts

Here in the United States, the USDA recommends a daily allowance of 400 IU (10 micrograms) daily for those 0-12 months old, 600 IU (15 micrograms) for people one to seventy years old, and 800 IU (20 micrograms) daily for anyone over seventy.


Supporting Links



Comments

Post A Comment

Submit Comment



Need a Top Five List Idea?

select one here...

  • The Top Five Safest Cities in America
  • The Top Five Must See Events in Las Vegas
  • The Top Five Stresses of Home Ownership
  • The Top Five Michael Jackson Songs
  • The Top Five Tax Mistakes People Commonly M ...
  • The Top Five Greatest NBA Players of All Ti ...
  • The Top Five People you Would Want to Meet
  • The Top Five Ways to Invest in Real Estate
  • The Top Five Days During the Year
  • The Top Five Steps on How to Potty Train Yo ...
  • The Top Five Ways to Cope With Stress
  • The Top Five Ways to Keep Track of Spending ...
  • The Top Five Things to do at Disneyland
  • The Top Five Paint Colors for a Home
  • The Top Five Unhealthy Foods for Dogs 
  • The Top Five Places to Find Crazy Video Cli ...
  • The Top Five Most Influential Sports Figure ...
  • The Top Five Ways to Stay in Shape
  • The Top Five California Landmarks
  • The Top Five Healthiest Choices for Breakfa ...
  • The Top Five Healthiest Snacks
  • The Top Five Clues for Crossword Puzzles
  • The Top Five Reasons you Should Play Fantas ...
  • The Top Five Websites for Photographers
  • The Top Five Skills Needed for a Career in ...
  • The Top Five Dessert Recipes
  • The Top Five Foods to Avoid when Trying to ...
  • The Top Five Jewelry Stores
  • The Top Five Pets you Should Own
  • The Top Five Harry Potter Movies
  • The Top Five Hair Products
  • The Top Five Ways to Earn Money as a Colleg ...
  • The Top Five Nascar Drivers
  • The Top Five Reasons For Leaving a Job
  • The Top Five Outdoor Activities
  • The Top Five Budget Mistakes Most People Ma ...
  • The Top Five Photo Editing Websites
  • The Top Five Steps to Home Security
  • The Top Five Carpet Cleaning Tips
  • The Top Five Signs that You are in Love
  • The Top Five Bealtes Songs beatles songs Wr ...
  • The Top Five States to Live In
  • The Top Five Places for Discount Furniture ...
  • The Top Five Auto Insurance Companies
  • The Top Five Songs About Texas
  • The Top Five Places to Find Cheap Books
  • The Top Five Things to do Before your 60 Ye ...
  • The Top Five Attractions in the USA
  • The Top Five Online Social Networks
  • The Top Five Country Singers of All Time
  • The Top Five Things you Should Not do in an ...
  • The Top Five Talk Shows on TV
  • The Top Five Knock Knock Jokes
  • The Top Five Holidays
  • The Top Five Books to Read This Year
  • The Top Five Creative Ways to Ask a Girl to ...
  • The Top Five Places to Find a Job
  • The Top Five Songs About Love
  • The Top Five Tips for Healthy Blood Pressur ...
  • The Top Five Creative Ways to Announce a Pr ...
  • The Top Five Causes of Road Rage
  • The Top Five Candy Bars With Peanut Butter
  • The Top Five Foods for Diabetics
  • The Top Five Ways to Improve your Resume
  • The Top Five Inventions That Changed the Wo ...
  • The Top Five Steps on How to Save Money
  • The Top Five Smart Phones of the Year
  • The Top Five Designer Shoe Brands for Women ...
  • The Top Five Prom Dresses
  • The Top Five Gaming Consoles
  • The Top Five Funniest Movies Ever
  • The Top Five Car Seat Safety Tips
  • The Top Five Wedding Websites
  • The Top Five Things to See in Dallas Texas
  • The Top Five Websites for Artists
  • The Top Five Funniest Websites
  • The Top Five Advice for New Moms
  • The Top Five Ways to Update your Home Witho ...
  • The Top Five NFL Football Stadiums With A D ...
  • The Top Five Places to get French Fries
  • The Top Five Hair Removal Options
  • The Top Five Ways to Save Money
  • The Top Five Movies of All Time
  • The Top Five Reasons to Invest in Running S ...
  • The Top Five Tips for New Businesses
  • The Top Five Five Music Genres
  • The Top Five Professions
  • The Top Five Healthy Recipes
  • The Top Five Places to See in the World
  • The Top Five Places to Get a Student Loan
  • The Top Five Spyware Removal Systems
  • The Top Five Google Apps
  • The Top Five 4th of July Party Ideas
  • The Top Five Online Gaming Sites
  • The Top Five Tips for Newlyweds
  • The Top Five Planets in the Solar System
  • The Top Five Shampoos
  • The Top Five Xbox 360 Kinect Games for Exer ...
  • The Top Five Ways to Turn Down a Job Offer
  • The Top Five Universities for MBA
  • The Top Five Websites for Kids
  • The Top Five Rules for a Strong Relationshi ...
  • The Top Five Steps on How to Make a Website ...
  • The Top Five Quotes From the Movie Elf
  • The Top Five Ways to Build Muscle
  • The Top Five Makeup Tips for Teens
  • The Top Five Traditional Thanksgiving Dishe ...
  • The Top Five Designer Handbags
  • The Top Five New York Hotels
  • The Top Five Clothing Lines for Modest Clot ...
  • The Top Five Overseas Bed and Breakfast Sto ...
  • The Top Five Business Marketing Tips
  • The Top Five Vitamins for Hair Growth
  • The Top Five Places to Buy Electronics
  • The Top Five Online Flower Delivery Compani ...
  • The Top Five TV Shows of All Time
  • The Top Five Car Maintenance Checklist
  • The Top Five Golfing Tips
  • The Top Five Places for Kids Birthday Parti ...
  • The Top Five Tips on How to Make Money Onli ...
  • The Top Five Youtube Videos for 2010 
  • The Top Five PGA Golfers
  • The Top Five Items you Can’t Live Without
  • The Top Five Ways to Stop Smoking
  • The Top Five Xbox 360 Games
  • The Top Five Educational Websites for Kids
  • The Top Five Most Influential Speeches
  • The Top Five Places to Retire
  • The Top Five Candle Scents for Winter 
  • The Top Five Simple Smart Phones
  • The Top Five iPhone Apps
  • The Top Five Home Air Purifiers
  • The Top Five Ways to Relieve Stress
  • The Top Five Places to Mountain Bike
  • The Top Five Dog Breeds for Kids
  • The Top Five Pasta Recipes
  • The Top Five Job Opportunities for People W ...
  • The Top Five Financial Mistakes People Make ...
  • The Top Five Wedding Themes
  • The Top Five Superheroes
  • The Top Five Funniest People
  • The Top Five Bedroom Decorating Ideas
  • The Top Five Hair Products Women Must Have
  • The Top Five Mistakes Parents Make With Kid ...
  • The Top Five Steps on How to Avoid Credit C ...
  • The Top Five Free Places for Veterans to Ea ...
  • The Top Five Websites for Discount Vacation ...
  • The Top Five Wedding Gowns
  • The Top Five Career Moves for Teachers
  • The Top Five Teeth Whitening Tips
  • The Top Five Diet Pills
  • The Top Five Sources for Vitamin D
  • The Top Five Reasons to Vote During Electio ...
  • The Top Five Ways to Earn Money Online
  • The Top Five Fast Food Restaurants
  • The Top Five Baby Bags for Moms
  • The Top Five Ways to Get a Grant
  • The Top Five Tips for Planting a Garden
  • The Top Five Health Insurance Companies
  • The Top Five Ways to Get a Loan
  • The Top Five Motivational Speakers
  • The Top Five Schools for Business Managemen ...
  • The Top Five Ways to Improve your Health
  • The Top Five Movies With a Twist
  • The Top Five Things I've Learned from Britt ...
  • The Top Five Funniest Movies For Kids
  • The Top Five Ways to Keep your Lawn Green
  • The Top Five Websites for Music
  • The Top Five Places to Live
  • The Top Five Cartoons for Toddlers
  • The Top Five Five Smart Phones
  • The Top Five Ways to Get a Phone Number
  • The Top Five Foods That Help you Lose Weigh ...
  • The Top Five Pasta Recipes for Kids
  • The Top Five Soft Drinks
  • The Top Five Reason to Rent
  • The Top Five Movies of 2010
  • The Top Five Ideas for Anniversary Gifts
  • The Top Five Vacation Spots
  • The Top Five Ways to Avoid Unemployment
  • The Top Five Steps to Internet Security
  • The Top Five Luxury Cars
  • The Top Five Books for the Kindle
  • The Top Five Sporting Events
  • The Top Five Board Games for Groups
  • The Top Five Quotes to Live by
  • The Top Five Most Trusted Cars
  • The Top Five Computers for College Students ...
  • The Top Five Ways to Workout your Upper Bod ...
  • The Top Five Candle Scents for Summer Time
  • The Top Five Items you Never want to Lose
  • The Top Five Foods For an Upset Stomach 
  • The Top Five Video Games
  • The Top Five Helpful Hints to Get Pregnant  ...
  • The Top Five Reasons Smoking is Bad
  • The Top Five Wedding Favors
  • The Top Five Funniest Jokes
  • The Top Five Ways to Prevent Skin Cancer
  • The Top Five Home Improvement Tips for Sell ...
  • The Top Five Card Games for Four Players
  • The Top Five Healthy Meals For Under 5 Doll ...
  • The Top Five Steps on How to Get a Date
  • The Top Five Most Hated Celebrities
  • The Top Five Chicken Recipes
  • The Top Five Restaurants
  • The Top Five Presidents of the United State ...
  • The Top Five Tips for Staying Positive
  • The Top Five HDTV brands
  • The Top Five Facts About the Sun
  • The Top Five Places to get a Free Credit Re ...
  • The Top Five Nuts that go in Salad
  • The Top Five Healthiest Fruits
  • The Top Five Cities to Live in
  • The Top Five Commercials
  • The Top Five Book Series for Young Adults
  • The Top Five Ways to Find Cheap Flights Onl ...
  • The Top Five Cell Phones Under 50 Dollars
  • The Top Five Walt Disney Movies
  • The Top Five Tips for New Parents
  • The Top Five Ways to Keep Unwanted Pests Ou ...