Healthy

How Much Vitamin D Is Enough Every Day?

Many of you are familiar with some vitamins, such as Vitamin C. But do you know what Vitamin D does?

Most people joke about sunburnt out in the sun, but is it true? What exactly are the benefits of Vitamin D?

According to the National Institutes of Health (NIH), dietary supplements and foods that contain vitamin D are available.

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Your skin gets vitamin D from sunlight when exposed to UV rays. This vitamin assists your body in absorbing calcium and phosphorus.

Keri Gans, RD, author of ‘The Small Change Diet,’ says, “Both nutrients are crucial for bone health.”

Although you may think spending time outside is easy to get your fill, research shows that 18 percent of Americans are at risk of vitamin D deficiency

The following information will help you.

Benefits Of Vitamin D

Vitamin D has numerous health benefits.

  • Ensures strong bones
  • Lowered risk of osteoporosis
  • It may improve your mood
  • It reduces inflammation in the body

Best Foods To Eat To Get More Vitamin D?

Some foods contain vitamin D, though most people get it from sunlight. NIH offers a list of the biggies.

  • Cod liver oil: One tablespoon has 34 micrograms (mcg)
  • Trout: Three ounces has 16 mcg
  • Sockeye salmon: Three ounces has 14.2 mcg
  • Mushrooms: Half a cup has 9.2 mcg
  • Fortified two percent milk: One cup has 2.9 mcg
  • Fortified cereal: One serving has two mcg

What Is Your Daily Vitamin D Requirement?

Johns Hopkins Medicine recommends 14 to 70 micrograms or 600 IU of vitamin D for adult women.

Gana says, “The less skin exposure, the less amount your body will produce within the same time.”

Johns Hopkins Medicine says you should aim for 10 to 15 minutes of sun daily and eat vitamin D-rich foods like fatty fish and low-fat dairy.

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Symptoms Of Vitamin D Deficiency?

According to the NIH, vitamin D deficiency can cause rickets, in which the bones do not mineralize properly, becoming soft and causing skeletal malformations.

It can also lead to osteomalacia, which causes weak bones.