Vitamin D – The Ultimate Guide

Vitamin D – The Ultimate Guide

What Does Vitamin D Do?

Getting enough Vitamin D is very important for maintaining a healthy body. Vitamin D keeps our bones and teeth healthy and may protect against several serious conditions including multiple sclerosis, type 1 diabetes, and cancer.

Vitamin D has multiple functions in the body, helping to:

  • Maintain healthy bones and teeth.
  • Support immune system health and improve brain function.
  • Aid nervous system processes.
  • Regulate insulin levels and help with diabetes management.
  • Support lung function and cardiovascular health.
  • Positively affect the expression of genes involved in cancer development.

How can I Increase My Vitamin D Level?

Vitamin D is often referred to as the sunshine vitamin.  Our body produces Vitamin D as a response to being exposed to the sun; it can also be consumed in food or daily vitamins. The easiest way to increase your Vitamin D level is to get as much sunshine as possible. On sunny days, going for a walk or even just sitting in the sun will quickly increase your Vitamin D levels.

Taking a vitamin supplement that includes Vitamin D is also a great way to increase your Vitamin D level quickly. You can also get more Vitamin D by eating foods that are rich in Vitamin D.

What Foods Are High in Vitamin D?

Our bodies need between 600 and 800 units of Vitamin D daily to help keep us healthy. Eating foods high in Vitamin D can help make sure we get it.

According to, fish like salmon, whitefish, mackerel, tuna, halibut, tilapia & trout are excellent sources of vitamin D.  Milk is also a great way to get vitamin D, not to mention, tasty. Other foods that are very high in vitamin D are yogurt, hard-boiled eggs, orange juice, and fortified cereals.

My favorite way to get more Vitamin D is to make recipes that include foods with high Vitamin D content. Eggs contain high amounts of Vitamin D, which makes it easy to get my Vitamin D at breakfast.  When I’m not in the mood for eggs, a tasty bowl of fortified cereal with milk is a great alternative. And if you like yogurt, you’re in luck, yogurt is a quick and tasty source of Vitamin D for snack time.

Including more Vitamin D to dinner time can be a delicious adventure since so many kinds of fish are high in Vitamin D. Recipes like Salmon foils packs, baked Rainbow trout are a couple of my favorite recipes and both are high in Vitamin D. Cheese also contains Vitamin D and can be used in a million different recipes.

Below is a sample Vitamin D meal plan to get you started.

Simple Vitamin D Filled Meal Plan

Fortified cereal with milk or an omelet with orange juice.
A Lunchable and Yogurt or lean turkey sandwich with Swiss cheese
Afternoon Snack
Tuna Salad Sandwich or Tuna salad and crackers
Garlic and Herb Salmon Foil Packs

What happens when your vitamin D is low?

Vitamin D deficiency occurs when you don’t get enough Vitamin D. Vitamin D deficiency can cause a wide range of health issues including fatigue, slow healing of scars and wounds, and bone loss. Being Vitamin D deficient can also weaken our immune system causing frequent colds and other common illnesses.

Being Vitamin d deficient can also lead to weight gain.

Can Vitamin D Help You Weight With Loss?

Several studies have been done to investigate the connection between Vitamin D and weight loss. These studies have all reached the same conclusion; getting a sufficient amount of vitamin D is linked to increased weight loss.

Vitamin D has been shown to reduce the formation of new fat cells in the body, which is great news for anyone trying to lose weight.



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