Vitamin D Is Good For What Part Of The Body – It’s safe to say that doing our part to stay home during the COVID-19 pandemic has left us largely homebound. As we spend less time outside, we may not be getting enough of the “sunshine” nutrient: Vitamin D.
Why is vitamin D so important? As well as its role in enabling us to absorb calcium for strong, healthy bones and muscles, it is also important in supporting our immune system, which is a big priority for us right now. Many immune cells need Vitamin D to produce antimicrobial proteins that fight viruses and bacteria. If we have a vitamin D deficiency, our immune cells cannot do their job as strongly as they should!
- 1 Vitamin D Is Good For What Part Of The Body
- 2 Best Time To Take Vitamin D: Morning Or Night?
Vitamin D Is Good For What Part Of The Body
Fortunately, our bodies can produce Vitamin D. Exposing our skin to sunlight, especially UVB rays, without sunscreen provides most of our Vitamin D needs. Just a few minutes of sunlight on our face, arms, and hands before 10 a.m. and after 3 p.m. most days of the week during the summer months is enough. Towards winter, this period increases to two to three hours per week. Remember that UVB rays do not pass well through our windows, so sun exposure should be outdoors. Maybe we are experiencing a dilemma while doing our best to stay at home. So let’s talk about food.
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Although food isn’t the main source of vitamin D, there are a few tips and tricks you can use if you’re having trouble getting enough sunlight.
These; eggs and fatty fish such as salmon, tuna and mackerel. Some foods, such as dairy products and plant milks, are also fortified with Vitamin D. Always check the nutrition label for vitamin D content.
You can increase the Vitamin D in your mushrooms by sun-poaching them with the gills facing up or by slicing them for up to an hour. One portobello or five-button mushroom will provide enough vitamin D to meet your daily needs. Remember that we need a source of fat to absorb vitamin D. Additionally, adding lemon juice helps preserve vitamin D during cooking. Our (delicious) solution? Sauté your mushrooms in a little extra virgin olive oil, add a squeeze of lemon juice and season with garlic, thyme and ground pepper.
This is also a great way to mark our tip of separating meal times from work to avoid overeating while working from home. So grab your breakfast, lunch, or snack (be sure to include foods that contain vitamin D) and get some sunlight while you eat. Be sure to follow sun safety recommendations to minimize the risk of skin damage or cancer.
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Good Sources of Vitamin D: sun-dried mushrooms, eggs, oily fish, fortified milk and sunlight. Lifestyle dietitian by Sydney’s leading nutritionists and sports dietitians
Unless you have a vitamin D deficiency, there is no need to supplement. They make it too easy to consume too much, which can cause nausea, vomiting, fatigue, and long-term bone pain or kidney problems. A blood test is the best way to check your levels; So talk to your doctor before taking supplements.
As a Dietitian I encourage a food first approach. Whole foods are packed with protein and other nutritious nutrients like omega-3 fats (in fatty fish and eggs) or fiber and flavonoids (in mushrooms). So unless you have a diagnosed Vitamin D deficiency, following the three simple steps above will ensure you’re doing your part to maintain good vitamin D levels.
Still confused or worried that your vitamin D levels may be low? Make an appointment with one of our Dietitians today for a phone or video consultation. Want more? Choose from our library of articles and recipes written by our dietitians: After a long day, a warm dose of sunshine and fresh air does wonders to improve your mood. Not only for mothers and fathers, but also for the little ones! Have you ever asked yourself what it means to go outside and soak up the sun that brings out the angels in your children? That’s exactly what we’re here to investigate. Hold on tight and get out your sun loungers as we make our way through the wonders of the sunshine vitamin.
Vitamin D Supplement Select Balance
Vitamin D is a fat-soluble vitamin that provides tremendous support to a growing child’s body. When vitamin D is mentioned, we think of bones and teeth. Yes, vitamin D plays an important role in the growth of those strong pearly whites and bones (1). But vitamin D also helps with many other functions of the body, such as protecting muscles, heart health, and the immune system (1).
Besides all these responsibilities, this expert multitasking of the vitamin also monitors and supports the activities of the brain. Fueling our children’s bodies with adequate vitamin D during early childhood and adolescence is a smart investment plan that will definitely pay off as they grow older and are not as efficient at storing it.
Vitamin D, found in the folds and folds of the baby’s brain, helps the brain grow, produces brain chemicals, and strengthens the brain’s shield against oxidative stress (2). Dopamine, adrenaline, and noradrenaline are examples of some brain chemicals that help produce and regulate vitamin D (2). These brain chemicals play a role in maintaining the child’s memory, emotions, motivation, attention, sleep cycle, concentration and cognition (3). Vitamin D may also interact with the brain and affect areas related to learning, social behavior, language, temperament, and adaptation (4).
Vitamin D deficiency can create obstacles to the brain and delay development (2). This is not an ideal situation, especially for a young child whose brain grows rapidly for at least 2 years after birth and must be properly nourished. Vitamin D deficiency can cause irritability, fatigue, depression, language delays, and problems with memory function and learning (5).
Vitamin D’s Link To Autism
Some neurodevelopmental disorders, such as autism, schizophrenia, and ADHD risk, have also been associated with low maternal vitamin D stores during pregnancy (5-7). One study found that when young children were vitamin D deficient, they tended to be more aggressive and defiant during adolescence (8). Hyperactive behavior and anxiety levels may also be affected by vitamin D deficiency (9).
If you think that food and supplements are the only source of nutrition for a child’s body, we are here to bust that myth. The sun’s rays have incredible potential to strengthen the mind and soul. While your child is busy playing hopscotch, sun rays can penetrate their skin and activate vitamin D. Once activated, vitamin D floats in the child’s body and participates in many of the functions the body must perform, including nutrition and development of the brain.
Although the sun is very effective in producing vitamin D in a child’s body, it is not a reliable source. Long winter months, pollution, sunscreen use and dark skin pigments are some of the factors that can reduce its absorption in your child’s body (1).
Enter the ocean’s edible offerings: fish. Oily fish, such as salmon and trout, and fish oils, such as cod liver oil, are the best natural sources of vitamin D (1). Egg yolks, cheese, fortified milk, yogurt, breakfast cereals, fruit juice, margarine, beef liver, and mushrooms exposed to sunlight also contain varying levels of vitamin D, although not as high as seafood (1).
Best Time To Take Vitamin D: Morning Or Night?
Research on vitamin D recommendations is constantly evolving as we learn more about how beneficial this nutrient is. Right now:
* These are basic recommendations. There are situations where children may need more than this. Consult a pediatric dietitian to determine what is right for your child.
For reference, 1 glass of vitamin D-fortified milk provides approximately 120 IU (1). If your child does not like milk very much, getting him to drink 4 glasses of milk a day may be a bit of a push and is not recommended. Instead, you can try to include a variety of foods rich in vitamin D in their day.
Vitamin D deficiency is quite common even among adults. But given the variety of tasks this busy bee performs, we simply cannot afford to deprive our children of the sunshine vitamin.
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Dairy products fortified with vitamin D, such as milk, yogurt, and cheese, are versatile and can easily be added to or used in many foods. Milk and cheese are also universally approved by most children. If you’re struggling to meet your child’s daily vitamin D goal, here are 5 tips you can implement into his or her day:
It can be difficult to meet vitamin D requirements even after adding fortified foods to your child’s meals. If you’re still concerned about whether your child is getting the amount of vitamin D he needs, a supplement in the form of gummies or drops may be necessary. Consult a pediatrician or pediatric dietician for the appropriate nutritional supplement for your child. Open Access Policy Institutional Open Access Program Special Issues Guides Publication Process Research and Publication Ethics Article Processing Fees Awards References
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