Foods High in Vitamin DVitamin D is a nutrient and hormone produced by all living things that receive sunlight. It is important that people consume foods high in Vitamin D in order to make sure they are meeting the daily requirement of 400-800 IU. Vitamin D helps the body to absorb calcium, which is important for a healthy immune system and strong bones. Neither vitamins D or C can function properly without the other. Deficiencies of vitamin D create cancer deaths in an additional 85,000 people per year, and also increase the risk of osteoporosis, rheumatoid arthritis, multiple sclerosis, and inflammatory bowel disease. What Does Vitamin D Do? Adequate doses of vitamin D decrease falls in elderly people. It has been suggested that approximately 98% of all people who have osteoporosis and suffer from falls have vitamin D deficiencies. Another benefit of consuming recommended doses is improved lung function. This means less problems for people who have asthma, emphysema, and other chronic breathing conditions. Studies have shown that there is an increased risk of the development of fibromyalgia when there are vitamin D deficiencies. The reason for this is because deficiencies can cause weak muscles and lead to chronic pain. Consuming vitamin D foods have been proven to help defend the body against disease and infections such as cancer, hay fever, the flu, the common cold, and sinusitis. 
Vitamin D Helps LongevityResearch has proven that the risk for colon cancer is decreased by 50% and breast cancer is decreased by 50-80%. There is overall evidence that receiving the appropriate amounts of vitamin D prolongs the human lifespan. It also decreases the risk of heart attack, stroke, and lowers bad cholesterol. People who do not receive enough of the vitamin are more likely to suffer from depression and anxiety. Consuming at least 400-800 IU per day helps to improve overall well-being and brighten mood.The sun is a great way to make sure that your vitamin D intake is met, however, since there are risks associated with sun exposure, vitamin D foods are a much safer bet. Given below are some of the best food sources for vitamin D: Whole Milk - 310 IU per 100g Oysters - 320 IU per 100 g Salmon - 466 IU per 100 g Sardines - 480 IU per 100g Oatmeal - 335 IU per 100 g Herring - 680 IU per 100 g Mushrooms - 1660 IU per 100 g Fish oil - 10000 IU per 100 g Cereal - 335 IU per 100 g Catfish - 500 IU per 100 g Infant formula (for babies) - 310 IU Margarine (1 tbsp) - 250 IU Egg (1 whole) - 20 IU Swiss cheese (1 ounce) - 12
Foods High in Vitamin D Are Important for ChildrenUnfortunately, consuming too many foods high in vitamin D can lead to overdose. It is important to read the back of the label and keep track of your daily intake. The highest dose recorded to have ever been associated with side effects was 3,800 IU per day. Possible side effects include a buildup of calcium deposits in the body's major organs. According to the Institute of Medicine, up to 2,000 IU of vitamin D per day is considered safe.Consumption of foods high in vitamin D also decreases rickets in children, which is something that is becoming more and more common. Picky eaters are especially at risk, making the need for vitamin supplementation absolutely necessary, however the significance of consuming foods high in Vitamin D cannot be replaced. Certain foods that may be more enjoyable for children include cereal, chocolate milk, eggs with cheese, fish sticks, cheese sticks, pizza (mushrooms, cheese), and flavored oatmeal. There are a number of adults who have issues consuming vitamin D foods as well. Not everyone is a big fan of fish, oysters, sardines, and margarine. The best thing to do is to read the back of the food label to see if what you are about to consume contains vitamin D. Chances are that some of your favorite foods are high in vitamin D. Try to eat a wide variety of foods, and if you're picky, take a daily supplement just in case.
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