Are you taking enough Vitamin D?


If you are not exposed to the sun much, are allergic to milk, or are a strict vegetarian, you may be at risk of vitamin D deficiency. Known as the sunshine vitamin, vitamin D is produced by the body in response to sunlight. It also occurs naturally in foods such as fish, fish liver oils, and egg yolks, and fortified dairy and grain products.


Vitamin D is essential for strong bones. Its deficiency can cause rickets, leading to soft bones and skeletal deformities. Increasingly, research shows the importance of vitamin D in protecting the body against a host of health problems.


Symptoms of bone pain and muscle weakness could indicate vitamin D deficiency. Here are some sources of vitamin D:


• Milk - an excellent source; a single glass gives you up to a quarter of the recommended dosage.


• Fish - contains one-fourth of a day's vitamin D dosage raw fish contains even more vitamin D.


• Cereals are fortified with vitamin D, but check the nutritional information on the carton.


• Egg yolk is high in vitamin D, but It is advisable to have the whole egg.


• Orange juice is commonly fortified with the sunshine vitamin and one glass a day is highly recommended.


• Mushrooms have a significant amount of vitamin D1 the amount varies according to its type.


• Cod liver oil has been a popular supplement for years and contains very high levels of vitamin A and vitamin D.


Eat a varied diet and get some sun ( about 20 minutes early in the morning, unfiltered by sunscreen ) to get your daily dose of vitamin D.