{"id":90114,"date":"2024-04-25T13:18:22","date_gmt":"2024-04-25T13:18:22","guid":{"rendered":"https:\/\/graziamagazine.com\/us\/?post_type=articles&p=90114"},"modified":"2024-04-25T13:19:56","modified_gmt":"2024-04-25T13:19:56","slug":"vitamin-d-sunshine-vitamin","status":"publish","type":"articles","link":"https:\/\/graziamagazine.com\/us\/articles\/vitamin-d-sunshine-vitamin\/","title":{"rendered":"Vitamin D: What is the “Sunshine Vitamin” For?"},"content":{"rendered":"

\"vitamin-d-sun-wellness-diet\"<\/p>\n

Vitamin D<\/strong> is closely linked to outdoor life because its production is stimulated at the skin level by exposure to sunlight.<\/strong><\/p>\n

So during winter, when days are shorter and generally less time is spent outdoors, it’s good to supplement it through diet.<\/p>\n

Here’s why it’s important and what foods to eat to do so.<\/p>\n

What is Vitamin D for and What Foods are Rich in it<\/h1>\n

\"summer-vitamin-d-beach\"<\/p>\n

What is Vitamin D?<\/h2>\n

Vitamin D<\/strong> is also known as the “sunshine vitamin”<\/em> because its production is stimulated by exposure to sunlight and is essential for health and well-being.<\/p>\n

It promotes the absorption of calcium at the intestinal and renal levels, an essential mineral for the health of bones and teeth.<\/strong><\/p>\n

It regulates cell growth, helps regulate muscle function,<\/strong> enables the proper functioning of the nervous system, and maintains brain function and good mood.<\/strong><\/p>\n

Overall, it supports the functioning of the immune system.<\/p>\n

The Color Diet: How Does it Work?<\/a><\/p>\n

When There is a Deficiency<\/h2>\n

The level of vitamin D drops, especially if exposure to natural light is deficient.<\/p>\n

If most of the day is spent indoors<\/strong>, from home to the office, mainly using artificial light, its production will suffer.<\/p>\n

Sunscreen creams<\/strong> that protect from ultraviolet rays also reduce the production of vitamin D,<\/strong> as does environmental pollution, dietary deficiencies, advanced age, obesity, and diseases that cause reduced intestinal absorption.<\/strong><\/p>\n

\"window-wellness-dark-diet\"<\/p>\n

What Happens When There is Little Vitamin D<\/h2>\n

Vitamin D deficiency has significant consequences that can also be very serious.<\/p>\n

From rickets in childhood, which involves bone deformities, to weaker teeth more prone to cavities.<\/strong><\/p>\n

And also psychologically: low levels of vitamin D are often associated with episodes of depression<\/strong> because this substance stimulates the production of serotonin, the hormone of good mood.<\/p>\n

If it’s not possible to expose oneself to the sun, it’s important to try to supplement it through diet.<\/strong><\/p>\n

The foods richest in it are certain types of fish<\/strong> such as herring, sardines, and salmon, cod liver oil, tuna, oysters, mushrooms, and eggs.<\/strong><\/p>\n

However, even with a diet that includes these foods, it’s possible that the level of vitamin D may not be sufficient, so the advice is still to get some sun, even just an hour a day.<\/strong><\/p>\n

Where to Find Vitamin D in Foods<\/h2>\n

\"salmon-vitamin-d-wellness-diet\"<\/p>\n

Salmon<\/h4>\n

Salmon is an excellent source of the sunshine vitamin.<\/p>\n

100 grams of salmon contain on average between 250 and 988 IU of vitamin D.<\/p>\n

Wild salmon contains about 988 IU of vitamin D per 100 g while farmed salmon contains an average of 250 IU.<\/p>\n

Herring<\/h4>\n

Herring is a fish very rich in vitamin D.<\/p>\n

Fresh, it provides 1,628 IU per serving of 100 grams, which is four times the daily requirement.<\/p>\n

Pickled herring is also a good source, providing 680 IU per 100 grams, however, pickled foods inevitably also contain a high amount of sodium, which is detrimental to health if consumed in excess.<\/p>\n

Other suitable types of fatty fish are halibut, mackerel, and sardines (also from the herring family).<\/p>\n

Cod Liver Oil<\/h4>\n

Cod liver oil is a supplement that allows you to absorb nutrients that are difficult to obtain from sources other than fish.<\/p>\n

In a teaspoon of cod liver oil, there are 450 IU of vitamin D.<\/p>\n

It also contains many omega-3 fatty acids and vitamin A, making it a true elixir of well-being.<\/p>\n

Canned Tuna<\/h4>\n

Canned tuna contains up to 236 IU in a serving of 100 grams, which is more than half of the daily requirement. It’s also a good source of niacin and vitamin K.<\/p>\n

However, it would be advisable to consume a maximum of 180 g per week to avoid accumulating methylmercury, a toxin present in many types of fish that can cause serious problems to the body.<\/p>\n

Oysters<\/h4>\n

Oysters are the mollusk richest in it.<\/p>\n

A serving of 100 grams of oysters contains few calories (68) and 320 IU of vitamin D. And not only that: also vitamin B12, copper, and zinc, more present in oysters than in multivitamins.<\/p>\n

Shrimp<\/h4>\n

Shrimp are crustaceans with low-fat content and a good amount of vitamin D.<\/p>\n

They contain about 152 IU per serving. In addition to vitamin D, omega-3 fatty acids are not lacking.<\/p>\n

They also contain about 152 mg of cholesterol per serving, which is not little. However, this is dietary cholesterol that does not have particular effects on blood cholesterol levels.<\/p>\n

Egg Yolks<\/h4>\n

Eggs are a rich and very nutritious food.<\/p>\n

The egg white contains most of the protein, while the yolk contains the majority of fats, vitamins, and minerals.<\/p>\n

A yolk of eggs from chickens raised on the ground and fed with feed enriched with vitamin D has very high levels of this vitamin, up to 6,000 IU in a single yolk.<\/p>\n

Mushrooms<\/h4>\n

The only plant source of vitamin D is mushrooms. These are able to synthesize the vitamin thanks to exposure to sunlight, just like humans.<\/p>\n

However, it’s important to remember that mushrooms produce vitamin D2 unlike animals that produce vitamin D3, which is much more effective.<\/p>\n

Some varieties of wild mushrooms contain up to 2,300 IU per 100 grams.<\/p>\n

Cultivated mushrooms often have little vitamin D because they are grown in the dark. However, some growers use UV light irradiation to enhance vitamin D levels, resulting in mushrooms containing from 130 to 450 IU of vitamin D2 per 100 grams.<\/p>\n

Why Vitamin K Matters, Especially for Women<\/a><\/p>\n

This article first appeared on Grazia.it – Author: Camilla Sernagiotto<\/em><\/p>\n","protected":false},"author":42690,"featured_media":90118,"template":"","format":"standard","categories":[6939,16,2723],"yoast_head":"\nVitamin D: What is the "Sunshine Vitamin" For? - Grazia USA<\/title>\n<meta name=\"description\" content=\"Discover the importance of vitamin D, known as the 'sunshine vitamin', its sources in foods, and why supplementation is crucial.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/graziamagazine.com\/us\/articles\/vitamin-d-sunshine-vitamin\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamin D: What is the "Sunshine Vitamin" For?\" \/>\n<meta property=\"og:description\" content=\"Discover the importance of vitamin D, known as the 'sunshine vitamin', its sources in foods, and why supplementation is crucial.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/graziamagazine.com\/us\/articles\/vitamin-d-sunshine-vitamin\/\" \/>\n<meta property=\"og:site_name\" content=\"Grazia USA\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-25T13:19:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/graziamagazine.com\/us\/wp-content\/uploads\/sites\/15\/2024\/04\/vitamin-d-sun-wellness-diet.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"567\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/graziamagazine.com\/us\/articles\/vitamin-d-sunshine-vitamin\/\",\"url\":\"https:\/\/graziamagazine.com\/us\/articles\/vitamin-d-sunshine-vitamin\/\",\"name\":\"Vitamin D: What is the \\\"Sunshine Vitamin\\\" For? 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