Assess your vitamin D absorption. Why is this important? It helps the body absorb calcium and minerals, which is crucial for building bones. We get vitamin D from food plus our body produces it via our skin. Other benefits include decreasing inflammation, reducing cancer cell growth, and controlling infections. Since vitamin D is so important for overall health, let’s assess your vitamin D absorption. Here’s what to eat and what to do:
Where to Get Vitamin D?
It’s important to note that we can never get enough vitamin D from food. Actually, the sun is the best form and the body self-regulates so it’s never too much. The darker your skin tone, the more exposure you need; potentially 20-30 times that of a fair-skinned person. In addition, the further you are from the equator, the more exposure you’ll need. And remember that vitamin D can’t penetrate glass. So getting sun in your car won’t lead to vitamin D absorption.
Although ultraviolet rays (UV) can cause skin cancer, using sunscreen reduces vitamin D absorption by 95%. So…enjoy the sun early and late in the day without sunscreen.
In terms of food, you can ingest vitamin D from salmon, swordfish, tuna, cod liver oil, sardines, beef liver, egg yolk, and the various fortified foods (orange juice, dairy, plant milk, cereals, etc.).
How’s Your Vitamin D Absorption?
It’s important to get your vitamin D levels tested because you may be deficient due to some of these factors. You may lack it in your diet due to not consuming eggs, fish, or dairy. Additionally, if you have digestive disorder (colitis, Crohn’s, IBS), are obese, or have undergone gastric bypass surgery, you may not be absorbing vitamin D efficiently. Having liver or kidney disease can also impair absorption as these organs activate vitamin D for usage.
Assess Vitamin D Toxicity
You can never eat enough vitamin D so it’s never too much from food or the sun. The only way to overdose is through supplements. When overdone, it can lead to irregular heartbeat, heart and kidney damage, weight loss, anorexia, etc. Please make sure you consult a doctor.
Enjoy your fun in the sun this summer, but please avoid excessive UV exposure and tanning beds.
Support is Key to Success
Making lifestyle changes all at once can feel overwhelming especially with all the conflicting noise on the internet. Humans are hardwired to need support; seek it both personally and professionally. Get a free 30-minute phone consultation. See if this is the right match for you by addressing natural weight loss, cravings, emotional eating, balanced diet, disease prevention, nutrition, and getting to the root cause of what’s keeping you stuck. See what others are saying on Google and Yelp.
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~ Samantha Hua, Nutrition Coach & Holistic Health Coach, San Diego, CA