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:
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.