Did you know that approximately 41.6% of adults in the United States are vitamin D deficient? Considering how important this vitamin is, you want to make sure you’re getting enough.
Vitamin D contributes to a wide scope of things in our bodies. It influences everything from bone development to energy levels. Luckily, it’s a vitamin that is relatively easy for humans to receive.
It’s one of the few vitamins you can get just by going for a walk in a park.
In my case, a vitamin D deficiency bumps my psoriasis into overdrive. That’s what happens when you spend too much time at your desk, avoiding sunlight, and eating too much junk.
Benefits of Vitamin D
All vitamins and minerals work to keep the body healthy. However, it’s quite easy to miss a few here and there given the sheer volume of what we need for optimal health.
Seriously, how often do you think about being zinc deficient?
In this case, vitamin D contributes to a lot of different elements in the human body as it works closely with other vitamins and minerals to promote proper health.
Some of the benefits of vitamin D include:
- Bone density
Vitamin D contributes to the body’s ability to absorb calcium, which assists in bone growth and maintenance. Because of this, it also helps stave off osteoporosis. - Muscle growth and maintenance
There have been several studies that demonstrate how a vitamin D deficiency impedes muscle development. While popping vitamins won’t turn you into the Hulk overnight, it does help. - Cognitive maintenance
Studies show that vitamin D assists in the prevention of cognitive decline. Some of it refers to the vitamin’s antioxidant properties, which also contributes to clearing free radicals in the bloodstream. - Immune system functionality
Studies show the presence of vitamin D metabolizing enzymes and receptors are present in immune cells. These studies also show the beneficial effects on the immune system itself. - Cancer prevention
Evidence shows that vitamin D may help prevent cancer in some cases. In a nutshell, there has been a correlation between someone’s levels of the vitamin and developing cancer itself. - Cardiovascular health
Vitamin D may contribute to improving heart health. The correlation was found that higher levels of vitamin D were found in those with lower rates of cardiovascular disease. - Weight Loss*
Some studies show how vitamin D can assist with weight loss. However, this is mostly related to hormone production. As of yet, I cannot find a specific study on the vitamin and losing weight. It seems to be more of an incidental type of thing. - Preventing diabetes
There is growing support that vitamin D can assist in the prevention of both type I and II diabetes. Because the vitamin promotes glucose tolerance and resistance to insulin, you get a bit of a shield. - Treatment for psoriasis
It’s been known for quite some time that vitamin D from exposure to UV and sunlight treats various forms of psoriasis. It’s also something that I experience on a personal level. - Testosterone levels*
There is some evidence to support how vitamin D contributes to testosterone levels. However, more conclusive evidence is needed.
How Much Vitamin D Do You Need?
According to the National Institutes of Health, about 600 UI of vitamin D is ideal across the board regardless of age and gender. However, children under 12 months only need about 400 UI while those over 70 need about 800 UI.
Be aware that it is possible to overdose on vitamin D, especially if you plan on using a lot of supplements in your diet. Personally, I’d rather get vitamin D through foods and sunlight, but sometimes it’s not an option.
Plus, I’ve had to take vitamin D supplements to help with a significantly bad experience with psoriasis a couple of years back.
Regardless, be mindful of the supplements you’re taking, and don’t put yourself at risk.
What Foods Are Best for Vitamin D?
The list of foods that are high in vitamin D is quite extensive. It’s in everything from mushrooms to salmon. But, what are the foods that have the highest concentration?
It would take days to figure that out as you would have to go over the nutritional value of everything humans consume. And some sources of vitamin D are just unrealistic for most people to get.
I mean, it’s highly unlikely I’ll pick up swordfish any time in the near future living in Colorado. Though, I am more likely to fish up some rainbow trout.
So, let’s take a look at 10 easy-to-get sources that you can find at your local Walmart.
1. Salmon
Salmon is rich in nutritional value. Not only does it contain more vitamin D than most other foods (including a slew of fish), but it’s also rich in potassium, magnesium, calcium, and omega-3 fatty acids.
It’s a bit more expensive than most other foods, depending on where you live. However, you can easily pick salmon up in bulk at Costco and portion yourself quite a few meals for less.
2. White Mushrooms – Raw
One cup of white mushrooms will give you nearly all of your daily dose of vitamin D. That’s a lot of mushrooms, but it’s easy to break that into two separate meals if you add them to daily salads.
Like many other foods on this list, mushrooms provide several other nutritional elements such as potassium, magnesium, and some protein. Plus, it’s not that expensive to buy at your local grocer.
3. Portobello Mushroom – Grilled
Portobello mushrooms are also loaded with vitamin D at 524 IU (international units). That means one regular-sized grilled portobello mushroom can provide roughly your entire allotment for the day.
I know, some of you might balk at grilling a portobello. Here, we’ll use portobello mushrooms as the crust in what we call “keto pizza.” Essentially, you use the mushroom as the crust and just add the same toppings you would otherwise.
4. American Cheese
It’s a safe bet that anything made with dairy is going to have a good amount of vitamin D, especially when pasteurized. American cheese can give you roughly half of your daily dose per serving. Of course, this depends on the brand and development process.
American cheese can also deliver quite a bit of calcium, a bit of potassium, and a decent amount of protein. Cheeses are so effective that a lot of weight-loss diets include them in meal planning.
5. Eggs
Eggs are among the most common foods for a variety of diet programs and weight training regimens. They are loaded with several vitamins as well as being a good source of protein. In this case, egg yolks have approximately 218 IU of vitamin D.
One of the reasons why eggs are included in a variety of diet and workout routines is because they are high in protein and low in carbs. Well, relatively speaking for their size. They are among the best things you can eat for a variety of health and fitness purposes.
6. Frosted Flakes
Frosted Flakes are not only great, but they also have some of the highest vitamin D numbers of all branded cereals. And if you make a bowl with vitamin D-fortified milk, you’re getting quite a bit for breakfast.
Now for the trade-off. Frosted Flakes are also heavy in sugar and carbs. We’re talking almost 40g of sugar per serving. So, even though Frosted Flakes has a lot of good nutritional value, it also has a dark side that you might want to consider.
7. Tuna Fish
Tuna fish is loaded with everything good. Not only does tuna provide a decent amount of vitamin D, but it’s also a good source of protein, potassium, and a variety of other vitamins and minerals. It also makes a great snack if you buy individual tuna packets.
The best part is that tuna fish, and most fish in general, is probably one of the most healthiest things you can eat. It’s low in calories, has zero carbs, and has everything a growing body needs. Plus, it’s great with chopped onion and cheese in a melt.
8. Pork
The “other white meat” is a great alternative to beef. It’s loaded with everything you need for just about any kind of diet plan. Pork also has a good amount of vitamin D and is amazing with barbecue sauce.
A lot of people tend to be more reserved when it comes to pork for whatever reason. But the fact remains that it’s a healthy source of vitamins and minerals. And there are recipes upon recipes for preparing pork of all kinds.
9. Unsweetened Almond Milk
A single 8-ounce cup of unsweetened almond milk delivers about 25% of your daily dose of vitamin D. And because it’s unsweetened, it’s extremely low in calories and carbs. That means you can use it in Frosted Flakes without adding to the already high sugar content.
I usually pick up a box of unsweetened almond milk from Costco rather than Walmart. But, the Silk-branded almond milk is what started me on this path. Now, I use unsweetened almond milk for a variety of things throughout the day.
10. Milk in General
Milk naturally has a high mixture of important vitamins and minerals. And as I mentioned earlier, you can also get it fortified with extra vitamin D. If you like chocolate milk, you can get it in a low-fat and reduced-sugar variant to boost a healthy snack.
What if you’re lactose intolerant? There are a lot of brands out there today that produce lactose-free milk. My daughter loves Fairlife and I usually stick with almond milk. It’s not that I am lactose intolerant, but lactose causes my psoriasis to flare up, which is sad considering how much I love dairy products.
Being Solar Powered
Exposure to sunlight accounts for about 50 to 90% of vitamin D produced in our bodies. In fact, the sun plays such a prominent role that it is suggested that humans spend 15 to 20 minutes per day in direct sunlight with at least 40% of the body exposed.
Of course, you don’t want to bake yourself completely as too much UV radiation can damage skin cells, which can lead to cancer.
When you’re outside, be sure to take care of your skin. Use the correct level of lotion for your needs and location while being mindful of your exposure. Some of us can handle sunlight a lot better than others, and too much can lead to things like headaches, nausea, heat stroke, heat exhaustion, and extreme fatigue – among other side effects.
In my case, regular exposure to sunlight helps reduce psoriasis flare-ups. That’s one of the biggest reasons why I like walking around in the backyard for about 15 minutes at a time. During the winter, if I am cooped up in my office all day, my skin gets irritated and flakes off in scales. If I’m unable to get outside, vitamin D supplements make a good alternative. In fact, my skin began to clear up once I started taking the Spring Valley D3 supplements.
Getting Vitamin D Supplements
You can find vitamin D supplements everywhere. I mentioned the Spring Valley brand a second ago, but there are plenty of others to choose from.
In fact, the One a Day vitamins for men’s health deliver 125% of the daily dose of vitamin D among a variety of others. Out of all the healthy supplements you can get, One a Day is probably your best bet in terms of cost. Depending on where you get the vitamins, they can run anywhere from $17 to $22 for nearly a year’s worth of tablets. Then again, I buy mine from Costco.
Regardless of where you get supplements, keep in mind that you only need around 600 UI per day. Excessively going beyond that could result in some negative side effects. Also, remember that everyone has a unique physiology. That means we all benefit and suffer at varying levels.
Be mindful of how much you’re putting into your body.
Too Much Vitamin D Can Be Bad
There are a lot of things that can happen when you have too much vitamin D. You can suffer everything from fatigue to kidney disease. Most of the common issues come from vitamin D toxicity, which usually involves a buildup of calcium in the blood.
However, vitamin D toxicity is somewhat rare and is usually a result of consistently taking 60,000 UI or more of the vitamin for extended periods of time. But like all things related to health and fitness, this is a generalized estimate. Everyone has varying levels of resistance and you could feel some of the side effects of vitamin D toxicity from a much lower dosage.
Always consult your physician, especially before taking supplements or adhering to a strict diet plan.
Do You Get Enough Vitamin D In Your Diet?
The human body needs a balance of nutrition in order to remain functioning at peak performance. And for many, the lack of certain vitamins and minerals could cause depression, fatigue, and a lack of concentration and focus. As the saying goes, “You are what you eat.” Without those vitamins and minerals, you’re not operating at optimum efficiency.
Using tools like MyFitnessPal and other food-tracking apps can give you a pretty good idea of what you’re lacking. Give them a try and see where you could improve in terms of food or supplements. You might wind up fixing a physical or mental problem or two.
Never underestimate the importance of knowing what you’re putting into your body.
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I am went to the store to stock up on Frosted Flakes. . 😂
lol…nice.