- Sunlight
- Ricotta cheese has 5 times more vitamin D than other cheeses
- Salmon – 100 grams contains almost twice your average daily requirement
- Tuna – 1 serve (100 g) contains 1/3 of your daily requirement
- Other fish contain only 1/10 of your requirement
- Flounder or sole contain 1/4 of your daily requirement
- Full cream milk
- Wholesome Cereals that contains nuts and seeds. Some are fortified with vitamin D, calcium or omega-3 as well.
- Eggs – 2 eggs contain 1/10 of your needs
- Fish liver oils
Vitamin D is called the sunshine vitamin because it is formed by sunlight on our bare skin interacting with enzymes from our kidneys and liver.
Lack of vitamin D may lead to tooth decay, fragile bone and rickets in children. For adults psoriasis and retention of excess phosphorous in our kidneys can cause the onset of long term disease.
The best way to improve your vitamin D supplies is to get about 20 to 30 minutes a day exposure of bare skin to sunlight without sun cream. It is best to avoid the harsh UV rays in the middle of the day during summer as these will do your skin more harm than good. People with fair skin need less sunlight and people with dark skin need more sunlight to produce the same quantity of vitamin D.
WARNING: Solariums should be avoided for the treatment of vitamin D deficiency. They emit dangerous UV rays that can lead to skin cancer. These machines are for cosmetic purposes only, not health treatment.
Michael Hunt has a Certificate in Nutritional Science from the Australasian College of Natural Therapies, Sydney Australia.
See my ezine article to see the full article.
