Known as the sunshine vitamin, vitamin D is produced by the body in response to skin being exposed to sunlight. It is also occurs naturally in a few foods — including some fish, fish liver oils, and egg yolks — and in fortified dairy and grain products.
Vitamin D deficiency is no laughing matter, it can cause a lot of horrible things such as depression, aching bones, gastrointestinal condition, and Autoimmune diseases. Vitamin D is a potent immune modulator, making it very important for the prevention of autoimmune diseases, like multiple sclerosis and inflammatory bowel disease.
DNA repair and metabolic processes. One of Dr. Holick’s studies showed that healthy volunteers taking 2,000 IUs of vitamin D per day for a few months up-regulated 291 different genes that control up to 80 different metabolic processes, from improving DNA repair to having effect on autoxidation (oxidation that occurs in the presence of oxygen and/or UV radiation, which has implications for aging and cancer, for example), boosting your immune system and many other biological processes.
Vitamin D deficiency is prevalent in adults of all ages who always wear sun protection (which blocks vitamin D production) or limit their outdoor activities
FOODS THAT CONTAIN VITAMIN D
A small, 3½ ounce portion of these high omega-3 containing fish will give you 90% of your recommended daily amount. Currently, the FDA recommends that people eat more of these oily fishes to infuse their bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that the human body cannot produce on its own.
Sardines are one of the best foods sources of vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for vitamin B12, omega-3 fatty acids, protein, and selenium.
Eggs are another food that contains vitamin D in small amounts. Eating one egg daily will provide you with approximately 10% of your daily needs. I personally recommend eating free-range eggs from a local farm.