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Vitamin D

​Health BENEFITS of Vitamin D:

  • helps strengthen bones and teeth
  • aids in the absorption of calcium and phosphorus
  • ​​​promotes healthy mineral balance
  • ​assists in balancing hormones
  • aids in blood pressure regulation
  • helps inhibit cancer cell growth
  • ​​supports a strong immune system
  • ​helps regulate the inflammatory response
  • ​supports the pancreas and ​blood sugar balance
  • ​influences ​normal cell growth and development

Foods HIGH in Vitamin D2 (plant sources):

  • fortified plant foods
  • ​mushrooms (grown in UV light)
  • tofu (sprouted, organic)

Foods HIGH in Vitamin D3 (animal sources):

  • beef liver (grass-fed)
  • butter (grass-fed)
  • cod liver oil
  • egg yolks
  • fortified dairy foods 
  • ​ghee (grass-fed)
  • mackerel
  • salmon
  • sardines
  • Swiss cheese
  • tuna

​Things to KNOW​ About ​Vitamin D:

​​Vitamin D is a fat-soluble vitamin, meaning it's absorbed along with dietary fat and can be stored in the liver and fatty tissues for later use. Consuming foods high in vitamin D along with some dietary fat will increase the absorption of vitamin D.

​​Vitamin D comes in two main forms:​​

  • Vitamin D2 (ergocalciferol) found in plant sources
  • Vitamin D3 (cholecalciferol) found in animal ​sources and from the sun
  • ​Your body can ​make vitamin D3 after your skin has been exposed to UVB rays from sunlight for a certain period of time. Although your body can synthesize vitamin D3 after about 20 minutes of sun exposure, it takes about 48 hours to convert it into a form that your body can use. 

    Both vitamin D2 and vitamin D3 raise the vitamin D levels in your blood. However, vitamin D3 (from animal sources and the sun) is about 30% more effective than vitamin D2 at improving your overall vitamin D status.

    ​Vitamin D is an important nutrient and more than 200 genes and tissues throughout your body are known to be regulated by vitamin D. ​

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