Your body creates vitamin D on its own after being exposed to sunlight. It helps the body absorb calcium, one of the main building blocks of bones. Spending time out in the sun is the best way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve. By regularly incorporating a few servings of foods high in vitamin D into your diet, you can get what you need, even without stepping outside.
How do I get more Vitamin D from food?
Each time you eat, one of the main things you should be thinking about is whether your foods are providing enough vitamin D.
To obtain more vitamin D from your diet there are a few principles you need to know. Firstly, you need to eat more fat. As a fat-soluble vitamin, vitamin D needs to be consumed with a fatty meal.
That’s why vitamin D rich food sources are great to incorporate into your daily meal regime. They come packaged with all the fat you need.
Also, the source of your vitamin D rich food needs to be from a natural, organic source. For example, if an animal does not receive enough sunlight, it may not produce a rich vitamin D food source.
Animal sources vs. Plant sources of Vitamin D
There are two types of vitamin D you can consume. Vitamin D3 is the active form and comes from animal sources. Vitamin D2 comes from plant sources.
You need to eat vitamin D3 as it’s the active form of vitamin D in your body. Vitamin D2 can compete against vitamin D3 and may decrease your overall active levels of D3.
Getting enough from your diet alone may be difficult, but not impossible. Here are some of the “sunshine foods” that contain vitamin D.
- Sunflower seeds
Note: Vitamin D & K and calcium need each other to function correctly.