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Nutrition Nugget - Vitamin D

Updated: Aug 6, 2019

We all want to function at our best and it starts at the plate. How and what we eat is a very important element of our overall health. At times, it seems like there is too much information to process about nutrition. It is not helped by the marketing practices of health products. This can lead to confusion and frustration. When we are frustrated, we tend to throw our hands up and quit. We are not going to let you quit. To help you make sense of the sea of information, we will break it down into simplified nuggets.

Today's Nutrition Nugget is about Vitamin D.


Vitamin D is a micro-nutrient. This means the body needs these in very small amounts. Vitamin D is a group of micro-nutrient compounds. This means each compound has a slightly different function in your body. Vitamin D is fat soluble. This means Vitamin D can be stored in the body for future use. Vitamin D helps in the absorption of calcium and phosphorous which are important to bone health. Helps in the regulation of cell growth. It also is important to your immune system. Vitamin D can also be generated through sun exposure. This is through the UV light which can cause health issues with excessive exposure.


Where We Get Vitamin D

The best source of Vitamin D is in your food. (Remember, your specific diet is a decision best left to you and your qualified health care provider.) Vitamin D is found in mainly animal sources, but there are some sources.

Vitamin D is in Diary:

  • Milks - Cow, also in fortified Goat and Soy milks.

  • Cheeses - Cheddar, Gruyère , Mozzarella, Swiss and Fortified processed cheeses.

  • Yogurt - When listed as fortified.

  • Cottage Cheese

Vitamin D is in Vegetables, Fruits and Nuts:

  • Vegetables - Mushrooms that have been exposed to UV light.

Vitamin D is in Meats and Seafood:

  • Meats and Animal Products - Beef Liver, Deli Meats, Eggs and Pork.

  • Fish and Seafood- Halibut, Herring, Mackerel, Oysters, Salmon, Sardines, Snapper, Trout, Tuna, Whitefish.

Vitamin D is in Oils and Fats:

  • Cod Liver Oil

  • Margarine


Remember, getting the best out of your food doesn't require a hefty price tag. Add variety in the sources of your nutrition. When it comes to nutrition there is little difference between fresh, frozen or canned.


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