Vitamin D Sources- a few of the best

It seems that almost everyone in the western world has sub-optimal levels of Vitamin D. These days, almost every time you go to the GP and a blood test is called for, Vitamin D status is also measured. More often than not it seems, those who are tested come up short!

What is causing this and what can we do about it given that as we discussed in our last post here, this vitamin (actually a hormone as we also discussed) is absolutely vital to our on going health and that of our families! Research has shown that higher levels of vitamin D reduce your likely hood of dying from any cause! (refer this article for more information) - pretty sound reasoning for trying to improve our levels.

Not Enough Sun?

It’s no coincidence that since the advent of “sun smart” behaviors, our vitamin D levels have decreased. Vitamin D is made in our bodies when we are exposed to UVB rays. The UVB rays convert our cholesterol to Vitamin D3. The sun is very efficient at making this conversion on our behalf. We can get thousands of units of vitamin D by spending only a small amount of time in the sun. Using sunscreen prevents this reaction from occurring.

We are getting out in the sun less now than we ever have in our entire human evolution. We find ourselves in indoor occupations, at school or uni all day or just going out of our way to avoid it because we’ve been told too.

Boost your levels by getting out in the sunshine without sunscreen making sure that your arms and legs are uncovered. If you are fair skinned and expose your arms and legs to the sun for 10 to 15 minutes, you’ll receive anywhere from 3000 to 20000 units of vitamin D - all for free! If you are dark skinned, you may require anywhere from 5 to 10 times as much exposure to make the same amount - but still for free! This is because dark skinned people have higher melanin levels. Melanin blocks UVB radiation prevents the body from producing Vitamin D as efficiently. For more information on Vitamin D from Sunshine, check out this article

Not enough of the dark?

We know that we get vitamin D from the sun but there has been recent conversation linking vitamin D levels to our lack of exposure to darkness. The fact that we are often in front of screens after the sun goes down - TV’s, computers, video games and mobile devices; and not in natural darkness as our bodies have evolved to expect, may also affect our ability to produce vitamin D. It really goes hand in hand with getting not enough sun when you think about it!

Vitamin D Sources:

If getting out in the sun is not possible for you, you may need to look at upping your intake of vitamin D rich foods.

Take cod liver oil capsules

For brands recommended by the Weston Price Foundation (gurus in many areas of food and natural health including Cod Liver Oil supplements) check here. Capsules recommended in the “good” category are available by mail order in most parts of the world.

Vitamin D sources in our foods:

• Sardines and salmon (wild caught contains much higher levels than farmed),
• Eggs - particularly the yolk,
• Tinned tuna in oil (make sure it ‘s olive oil),
• Shitake mushrooms that have been sun grown and dried (this is how they come to be vitamin D rich).

Some foods such as milk and cereals have been fortified with Vitamin D but I urge you to go for more natural sources as these really are modified foods and not as found in nature.

Now here’s a picture of Ryan Gosling because you have been good and got to the end of this article!