The good old “sunshine vitamin” is an important nutrient that helps keep you strong and healthy, yet many of us don’t get nearly enough of it. In fact, it’s estimated that as many as one billion people worldwide may have a deficiency. So what exactly are the benefits of vitamin D, and how can you make sure you’re getting enough of it? Let’s find out:
1. Healthier Teeth and Bones
It’s well-known that vitamin D helps regulate your body’s calcium and phosphorus levels, so it’s vital for maintaining strong bones and gnashers. Without adequate vitamin D, your body struggles to absorb calcium through the digestive system or to prevent it from being flushed out through the kidneys. This can lead to a condition called osteoporosis, which most often occurs in older adults.
2. Decreased Risk of Type 2 Diabetes
There is evidence to suggest that vitamin D can also reduce your chances of developing type 2 diabetes, which can lead to nasty complications such as heart disease, loss of vision and kidney failure. The vitamin can improve glucose tolerance, insulin secretion and beta cell function, while reducing levels of inflammation in the body, and can reduce the risk of type 2 diabetes by almost 40 percent according to one study.
3. Better Muscle Function
One of the lesser-known benefits of vitamin D, but an important point if you’re into any kind exercise. Several randomized controlled trials have shown that supplementing with the vitamin can contribute to improved muscle strength and physical performance, while a deficiency can lead to atrophy. Put simply, if you want to get the most out of your gym time then you’re vitamin D intake must be on point.
4. Fight the Flu
Vitamin D is important for overall immune health, and it can even help to prevent influenza. A recent study showed that children given low doses of the vitamin were more than 40 percent less likely to contract the virus. The findings suggest that maintaining an optimal serum level of vitamin D could be one of the best ways to fight off the flu and other seasonal viruses.
5. Cancer Prevention
Perhaps most surprising of all, there is evidence to suggest that vitamin D can reduce the risk of cancer. The vitamin helps to regulate cell growth, and is thought to prevent new blood cells developing in cancerous tissue. Several studies have demonstrated an inverse effect of the vitamin on certain types of cancers, although it is not yet known what the optimal dose should be.
Sources of Vitamin D
So now you know the benefits of vitamin D, but how do you increase your intake? Well for starters, look to the sky. Your body naturally produces vitamin D as a reaction to the ultraviolet B (UVB) rays of the sun, although darker skin pigmentation or use of sunscreen can significantly reduce this ability. I’m not saying you shouldn’t take precautions, but 10-15 minutes exposure to natural sunlight every day is a safe enough way to allow your body to synthesize more than enough of the vitamin. Other than that, your best bet is cod liver oil, a dedicated vitamin D supplement, fatty fish like herring and salmon, mushrooms, dairy or eggs.
Q: What are some other important vitamins and minerals we might be deficient in? Share your thoughts in the comments below.
