Vitamin D is essential for health, playing a key role in supporting the immune system, promoting calcium absorption, and improving bone health. However, obtaining enough vitamin D is not easy, especially through food sources. This article will explore different sources of vitamin D and how to effectively supplement it.
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The best source of vitamin D : sunlight
The best source of vitamin D is undoubtedly sunlight. When ultraviolet rays from the sun hit the skin, they convert cholesterol in the skin into a precursor to vitamin D. This precursor is further converted into active vitamin D3 in the liver and kidneys , thus exerting its effects on the body. However, obtaining enough vitamin D from sunlight is not always straightforward. The following factors may affect our ability to obtain vitamin D from sunlight :
• Your geographical location: A region far from the equator where sunlight is weaker.
• Seasonal changes: During winter , the duration of sunlight is shorter, especially in high-latitude regions, where the intensity of sunlight is insufficient to produce enough vitamin D.
• Sun exposure duration: The length of time spent in the sun can also affect vitamin D synthesis.
Vitamin D supplementation: food sources
While sunlight is the best source, dietary supplementation is an option if sufficient sunlight is unavailable. However, most foods contain relatively little vitamin D. Here are some food sources:
• Fatty fish: such as salmon, mackerel, sardines, etc., these fish are rich in vitamin D3 .
Canned fish, such as canned sardines and tuna, can also provide a certain amount of vitamin D.
• Oysters: A good source of vitamin D.
• Eggs: Egg yolks contain a small amount of vitamin D , but the quantity is limited.
• Mushrooms: Some mushrooms also contain vitamin D , but in very small amounts.
Nevertheless, it is very difficult to obtain enough vitamin D from food alone, so the need for vitamin D supplementation is particularly prominent in cold seasons or when there is insufficient sunlight.
Vitamin D supplements: wool source
There are many vitamin D supplements on the market, and one of the most natural sources is vitamin D from wool . Healthy sheep can produce 2 to 30 pounds of wool per year. After shearing, lanolin extract can be extracted from this wool and further processed into vitamin D3 . Vitamin D3 extracted in this way is in the same form as that synthesized from sunlight and has high bioavailability.
In addition, vitamin D exists in two common forms: vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Studies have shown that vitamin D3 is more effective than D2 , lasts longer in the body, and has a more significant effect. Therefore, when supplementing with vitamin D , it is best to choose vitamin D3 , especially natural vitamin D3 extracted from wool .
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Conclusion
In summary, the ideal source of vitamin D is sunlight, followed by vitamin D -rich foods such as fatty fish, oysters, and certain mushrooms. For those who have difficulty obtaining enough vitamin D from food , supplementing with natural vitamin D3 , especially lanolin extract, is an effective and safe option. In any case, maintaining adequate vitamin D levels is crucial for maintaining good health, particularly for the immune system, bone health, and overall physiological function.
YouTube source: https://youtu.be/P0K9-skn_gg
YouTube Column: Dr. Berg's Chinese Health Knowledge
