There are two main types of vitamin D: these are vitamin D2 and D3. Vitamin D2 is found in plant sources, but the more common vitamin D3 is found in animal sources. According to the Office of Dietary Supplements, vitamin D3 is a necessary nutrient that many individuals do not get enough of on a daily basis. V Vitamin D3 is important to both the function and structure of the human body. There are some food sources of vitamin D3, as well as natural and supplemental sources.
Why is Vitamin D3 Important?
Vitamin D3 serves a number of functions in the human body. Vitamin D3 helps the body absorb calcium, and this helps to maintain strong and healthy bones. Vitamin D3 helps bones mend and heal after injury. Vitamin D3 can help reduce inflammation in the body. The Mayo Clinic states vitamin D3 may also help prevent high blood pressure as well as some types of cancer.
Food Sources of Vitamin D3
Unlike other nutrients, vitamin D3 is not found in a large number of foods. Mushrooms contain a lot of vitamin D3. Fish that are high in vitamin D3 include salmon, mackerel, sardines and tuna. Eggs are a good source of vitamin D3, as are beef and liver. Fish oil and cod liver oil also contain high amounts of vitamin D3.
Foods with Vitamin D3 Added
Due to the fact that natural food sources of vitamin D3 are not necessarily foods individuals are going to eat in abundance, vitamin D3 has been added to a number of foods that people consume more regularly. Milk, soy milk, yogurt and some brands of orange juice are vitamin D3 fortified. Margarine and cheeses may also have had vitamin D3 added to them. Most ready-to-eat cereals and brands of instant oatmeal have been fortified with vitamin D3 as well.
Sunlight as a Source of Vitamin D3
While too much sun exposure can be hazardous to your health, getting a little bit of sun exposure can help to boost levels of vitamin D3 within the body. Getting 10 minutes of sunlight a day can help your body produce vitamin D3 on its own. Using sunscreens can prevent the sun from being able to affect the body in a way that helps produce vitamin D3 and should be applied after 10 minutes of exposure.
Symptoms of Vitamin D3 Deficiency
A vitamin D3 deficiency can lead to the development of certain diseases. An individual who does not have D3 in her blood may develop rickets, a disease that causes bones to become deformed. Without enough vitamin D3 bones may become thin and brittle. An individual with a vitamin D3 deficiency is at a higher risk of developing osteoporosis. A deficiency in vitamin D3 can also cause chronic muscle weakness.
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