Why should you make sure you have enough Vitamin D?
Recent studies have shown that along with helping to maintain bone and teeth health (osteoporosis prevention) and your immune, nervous and cardiovascular systems Vitamin D also reduces your cancer risk. The studies indicate there is a marked reduction of risk of colorectal cancer in patients with higher levels of Vitamin D in their blood.
Vitamin D deficiency has become pandemic across the globe, affecting in particular the elderly and those with reduced access to education and healthy food sources.
Some signs your Vitamin D levels are low:
- You’re noticeably and unexpectedly weak/exhausted all the time
- You feel depressed
- You have random aches/pains and a propensity to break bones
The recommended source of Vitamin D is D3 or cholecalciferol, which is the natural form of the vitamin your body makes from sunlight. D3 is a fat- soluble vitamin (stored in fat cells for future use) which means you do not necessarily have to take this vitamin everyday.
A high potency form of D3 is fish oil as this is a natural form and the blood stream absorbs it easier. You can get fish oil in liquid or capsule form.
Food sources high in Vitamin D3:
- Fish especially salmon, herring, sardines, cod liver oil, cod, tuna (see potential methylmercury risk), oysters, shrimp
- Egg yolks (whole egg if cholesterol isn’t a concern)
- Wild mushrooms (though this is D2, not D3)
- D fortified foods (eg. milk)
- Lanolin (the fat from sheep or lambswool) is a cheaper form of D3 but the absorption rate isn’t quite as good as the naturally occurring sources