Side Effects Of Lack Of Vitamin D

Side Effects Of Lack Of Vitamin D

10 Healthy Foods That Are Rich in Vitamin D

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Are you getting enough sun? In many parts of the world, that might prove difficult during the winter months — and it can impact more than your sunny disposition.When exposed to sunshine, our bodies produce vitamin D, something our bodies need to maintain healthy bones and teeth; support our immune and cardiovascular systems; and stave off certain diseases, like type 1 diabetes. Some reports suggest that roughly three-quarters of American teens and adults might not be getting enough vitamin D. So, how can you turn that number around?

How Much Vitamin D Do We Need and Where Can We Find It?

The National Institutes of Health (NIH) makes recommendations for what one's daily intake of vitamin D should be based on age, gender and other factors. The recommendations, in micrograms (mcg), can be summarized as follows:

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• Infants (up to 12 months): 10 mcg daily
• Children (1 to 13 years): 15 mcg daily
• Teens (14 to 18 years): 15 mcg daily
• Adults (19 to 50 years): 15 mcg daily
• Older adults (51 to 70 years): 15 mcg daily
• Seniors (70+ years): 20 mcg daily

So, how can you supplement your vitamin D intake if all that basking in the sun isn't cutting it? Thanks to the Dietary Guidelines for Americans, we've rounded up 10 healthy foods that can help you reach those daily vitamin D goals.

Salmon

Salmon comes in quite a few different varieties — canned sockeye salmon, smoked chinook salmon, canned pink salmon, cooked sockeye salmon, cooked pink salmon and even cooked wild coho salmon — and all of them are chock-full of vitamin D. All of these options will help you hit your goals. After all, a three-ounce serving of canned sockeye salmon contains 17.9 mcg of vitamin D, while a three-ounce portion of cooked sockeye salmon contains 11.1 mcg of vitamin D.

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Smoked Whitefish

Want to change up that salmon intake? Whitefish can help with that. While whitefish are a species of fish, the term also refers to a cluster of types of fish, all of which have a mild, slightly sweet flavor. Some of the most popular "whitefish" include pollock, bass, cod, halibut, grouper and haddock. On average, a standard three-ounce serving of smoked whitefish contains an impressive 10.8 mcg of vitamin D.

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Swordfish

If you're looking for a terrific source of vitamin D, and to break up all that whitefish and salmon, try swordfish. These creatures can grow to be a whopping 1,400 pounds — and nearly 15-feet in length. While you wouldn't want to tangle with one of these in the ocean, encountering it as a nice, grilled steak is a treat. Best of all, a three-ounce portion will provide you with 14.1 mcg of vitamin D.

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Tilapia

Tilapia is a cluster of fish species that aren't found in nature. That is, tilapia is a farmed fish, which makes it pretty inexpensive. This mild species is the fourth most common type of seafood eaten by Americans, in part because of its versatility. We recommend a nice herb-and-parmesan crust, but, any way you slice it (or season it), a three-ounce portion will provide you with 3.1 mcg of vitamin D.

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Canned Tuna

Not into canned food? Well, canned fish should probably be your exception. In fact, canned tuna, in addition to being readily available and inexpensive, can make an abundance of tasty meals, from tuna salad and melts to casseroles. Best of all, a three-ounce serving of light tuna canned in oil contains about 5.7 mcg of vitamin D.

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Mushrooms

The five fish options we've listed above might not have surprised you, but this one might. Many varieties of mushrooms — including portabella, cremini, morels, chanterelles, maitake, and even your basic white button mushrooms — are excellent sources of vitamin D. In fact, half a cup of grilled portabella mushrooms delivers an impressive 7.9 mcg of vitamin D.

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Eggs

Eggs — and, in particular, egg yolks — are one of the easiest, cheapest and quickest ways to nab some vitamin D. However, they may not be the food of choice for folks with high cholesterol. If your diet allows, whip up two scrambled eggs and enjoy getting 5% of your recommended daily intake of vitamin D first thing in the morning.

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Milk

Milk is more than just a great source of calcium. In fact, vitamin D is among its significant nutritional benefits. When it comes to a 16-ounce serving of cow's milk, the vitamin D content varies based on the milk's composition. For example, whole milk contains 6.3 mcg of vitamin D, while 2%, 1% and skim milk all contain 5.9 mcg. Even soy and dehydrated (powdered) milk will help you reach your goals by providing 5.8 mcg and 3.4 mcg of vitamin D respectively.

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Yogurt

Milk is not the only dairy product capable of delivering some serious vitamin D benefits. Of course, the nutritional value of yogurt changes depending upon the variety. For example, Greek-style yogurt contains more protein and less sugar than other types of yogurt. Nonetheless, you can still expect anywhere from 2 to 3 mcg of vitamin D per eight-ounce serving, regardless of the variety of yogurt.

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Pork

So far, you've seen lots of fish and dairy options. You might be wondering, Where's the meat? Well, generally speaking, beef and chicken are not great sources of vitamin D. In fact, if you're a meat lover in search of some vitamin D, pork is your best bet. The nutritional value of pork varies depending upon the cut, method of preparation and more, but you're likely to find between 0.2 to 2.2 mcg of vitamin D in a standard three-ounce serving of pork.

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Resource Links:

• The U.S. Department of Health and Human Services and Department of Agriculture's Dietary Guidelines for Americans
• The National Institutes of Health (NIH)

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Side Effects Of Lack Of Vitamin D

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Where Can You Get Vitamin D

Where Can You Get Vitamin D

Vitamin D Facts: Everything You Need to Know

Medically Reviewed by Dr Samantha Miller, MBChB

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Vitamin D is important for maintaining a healthy body, primarily because it helps you fully maximize your body's absorption and utilization of calcium, an important mineral that we all need. When paired with calcium, vitamin D helps regulate bone remodeling and growth, ensuring healthy, strong bones. Vitamin D can also help protect older adults from osteoporosis, which occurs due to excess bone loss from aging.

Furthermore, this nutrient boosts your immune system and reduces inflammation within your body, potentially warding off future medical conditions in the process. It also plays a vital role in cell growth, neuromuscular functions and protein encoding. Studies have shown that a regular, healthy vitamin D intake can also serve as an antidepressant and make people feel generally happier. But that's not all you'll want to know about vitamin D.

Sources of Vitamin D

Vitamin D is naturally found in certain foods and now appears in many more foods that have been fortified with added nutrients. The best sources of naturally occurring vitamin D are oily fish such as salmon, tuna, cod, sardines and mackerel. Fish liver oils are another good source of vitamin D. Small amounts of the nutrient are present in beef liver, cheese, egg yolks and mushrooms.

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Commonly, vitamin D-fortified foods include whole milk, orange juice, margarine and breakfast cereals. It's important to look at the label and nutrition facts to verify that vitamin D is in a particular food you're considering. Because dairy products are often fortified with vitamin D, lactose intolerant or vegan individuals should keep an eye on their diets to ensure they get enough of the vitamin.

Sun exposure is another method of naturally obtaining vitamin D, as our bodies can create their own vitamin D upon exposure to ultraviolet (UV) rays from the sun. However, it's difficult to gauge exactly how much sun exposure can generate sufficient vitamin D, as overexposure can be harmful, too. UV rays are also known to trigger free radicals, which can lead to skin cancer if left unchecked.

It's been suggested that getting approximately 15 minutes of sun exposure between 10 a.m. and 3 p.m. at least twice a week to your face, arms, legs or back will help your body synthesize enough vitamin D. It's important to note that you can't cover the exposed area of your body with sunscreen if you choose to get vitamin D naturally. The SPF blocks UV rays and can hinder your body's ability to create vitamin D. If you're in the shade or behind a window, the rays will not get through. If the climate where you live is primarily cloudy, it's important to get your recommended amount of vitamin D via other means.

Dietary supplements are also an excellent way of obtaining vitamin D. Supplements come in two forms: vitamin D3 (cholecalciferol), which is identical to the form your body makes when exposed to sunlight, and vitamin D2 (ergocalciferol), which differs slightly from D3 in its chemical side-chain structure. There's some evidence that vitamin D3 increases and maintains overall levels slightly better than vitamin D2.

Side Effects of a Vitamin D Deficiency

Vitamin D deficiency occurs when you don't adequately absorb the nutrient or when your kidneys can't convert the nutrient to its active form. This deficiency can result in medical conditions, two of which are called rickets and osteomalacia.

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Rickets, a disease characterized by a failure of bone tissues to get enough minerals, can result in abnormal, soft bones and skeletal deformities. It's most common in children. Fortunately, it isn't permanent, and kids can consume as few as 1 to 3 teaspoons of cod liver oil a day to reverse the condition.

With the help of fortified foods today, rickets is almost obsolete in the United States. Osteomalacia, characterized by soft and weak bones, is usually present in adults. It's commonly treated with an intense regimen of vitamin D replacement under the care of a physician.

Vitamin D and Other Health Conditions

Vitamin D deficiency has been linked to cardiovascular disease, and people with lower levels of vitamin D appear to be at an increased risk of having a heart attack or stroke. However, the exact relationship isn't clear, and there appears to be no benefit to cardiovascular risk in taking a vitamin D supplement.

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Research is also ongoing to find if there's a link between vitamin D and multiple sclerosis (MS). It appears that vitamin D deficiency is linked to the development of MS, and people with MS and higher levels of vitamin D appear to have reduced disease activity.

Low vitamin D has been linked to an increased risk of contracting respiratory illnesses such as influenza A. It appears that people with low vitamin D levels are at greater risk of severe novel coronavirus (COVID-19) infection. It's not clear yet if routine vitamin D supplementation would reduce this risk.

Because vitamin D is a fat-soluble substance, it can stay in your body for several days. Thus, vitamin D poisoning is possible if you supplement too much vitamin D over a period of a few months. Symptoms of vitamin D overdose include dehydration, vomiting, decreased appetite, irritability, constipation and fatigue. If left unaddressed, vitamin D poisoning can lead to anorexia, over-calcification of the bones and internal organs, kidney stones and hypertension (high blood pressure). It's important to note that vitamin D poisoning usually only occurs with excessive intake of dietary supplements. It's highly unlikely to occur as a result of normal dietary intake and sun exposure.

Daily Dosage Recommendations

The recommended dietary allowances for vitamin D vary depending on your age and other health and life circumstances, such as pregnancy. For infants under 12 months, the recommended intake is 400 international units (IU) or 10 micrograms (mcg). For individuals under 70 years old, the recommended intake is 600IU (15mcg). For individuals over 70 years old, the intake increases to 800IU (20mcg).

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Where Can You Get Vitamin D

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Vitamin D Dosage

Vitamin D Dosage

Understanding D-Day: What Is the History of the Normandy Invasion?

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On June 6, 1944, the Allied powers launched D-Day, the largest seaborne invasion in history, and began the process of invading German-occupied Western Europe during World War II. Code-named "Operation Overlord," the invasion involved storming the beaches of Normandy, France.

The Normandy Invasion is often labeled as the beginning of the U.S.'s involvement in World War II in the European theater, but a lot of work the U.S. did built up to that date. The U.S. took a neutral stance on World War II until it became clear that neutrality was no longer an option.

Today, Normandy is a popular vacation destination due largely to the historic legacy it holds. From its bloody military past to the meaningful changes it symbolizes today, the Normandy Invasion remains a watershed moment that changed the course of world history as we know it.

D-Day's History: Waiting for the U.S. to Make Its Move

To understand the assault and touring of Normandy beaches, it's important to take a look at what was going on in the world that led up to the historic day during a point in time after World War I when the political and social climates of the day led to the election of Adolf Hitler and the Holocaust.

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While most historians agree that the Holocaust started in 1941, the human rights atrocities committed towards Jewish people had been happening long before. Jews were blamed for the declining economy in Germany after the Great War, and Hitler spread propaganda about the Jewish people that helped him further his political agenda.

When Hitler was elected in 1933, facism quickly spread, and it became increasingly brutal. The Concentration Camp Dachau opened shortly after. The Nazi Party was granted unchecked legislative power with The Enabling Act, which was passed in the same year. Not long after, Jewish people were intentionally isolated from society. Their businesses were boycotted. They were forced to wear star-shaped badges that identified them as Jewish to the public. Homosexual, Black and Romani people were also isolated and oppressed.

It's difficult to look at the Holocaust's history and not wonder why the U.S. didn't get involved immediately. The United States has earned a reputation for being a police-like figure on the world's stage. In the 1930s, however, the United States had only been a country for roughly 150 years and was still in the process of developing the political, cultural and military might that it's now known for.

Before the U.S. could emerge as a victor in World War II, it needed justification for entering as a combatant and overtly taking a side. On December 7, 1941, Pearl Harbor was attacked. This is the event that's typically credited with sparking the United States' involvement in World War II.

Prior to Pearl Harbor, the U.S. wanted to help but did not want to be directly involved. The Lend-Lease Act was passed in March 1941, several months prior to the attack on Pearl Harbor. Signed by President Roosevelt, this law sent more than $50 billion in food and supplies — the equivalent of $225 billion today — to Allied nations like France, England and China.

This still took place a few years prior to the battle on Normandy Beach, France. D-Day and the Invasion of Normandy have a reputation for being the United States' famed entrance into WWII combat, but the U.S. kept itself busy right after Pearl Harbor. Near Japan, U.S. troops saw battles in the Philippines, Solomon Islands and New Guinea, among other areas.

In Europe, the United States joined Allied forces by declaring war on Nazi Germany four days after the Pearl Harbor attack and three days after declaring war on Japan. Europe saw more focus from the States because London and Moscow — the capital cities of two powerful Allies — were more readily accessible to Germany than any other Ally's position was to Japan. The United States Navy joined the Battle of the Atlantic not long after. The first battle on land fought by U.S. troops alongside other Allies was Operation Torch in North Africa. Sixteen million American troops would eventually serve during World War II.

D-Day is less the beginning of U.S. involvement in World War II and more the beginning of the end of World War II itself.

What Happened During the Normandy Invasion Itself?

Normandy Beach is located on the Northern Coast of France. The body of water that makes it a beach is not technically the Atlantic Ocean but rather the English Channel, which spans 21 miles between France and England. France's proximity to England made the country a priority to defend because England was such an important ally to the U.S.

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Originally, the Pas de Calais, a segment of land partially bordering the channel, was considered a potential landing site for the invasion, being that it was the closest continental point to Great Britain. Due to this, the Germans fortified Pas de Calais more heavily against attack than other areas. However, the Allied powers chose Normandy — which is about 200 miles southwest of Pas de Calais — as the landing site for the invasion because the geographic point offered a broader front of attack, allowing simultaneous attacks of Cherbourg, various important coastal ports, and an overland push to Paris and then into Germany. It was also in closest range to fighter aircraft stationed in England.

The beaches that were stormed were split into five sections: Utah, Omaha, Gold, Juno and Sword. Taking the beachheads cost the Allies considerable casualties, where approximately 10,000 men were lost, with 4,414 confirmed dead. The landing crafts dropped soldiers into heavy machine gun fire, where the Germans had set up formidable defenses along the coast. The beaches were laden with barbed wire, mines and other obstacles, making the invasion extremely deadly.

The invasion was originally scheduled for May 1, 1944. The date then changed to June 5, but inclement weather pushed the commencement of the invasion to June 6. D-Day is considered one of the most decisive moments of World War II. Many soldiers died that day, and today, the Normandy region contains numerous memorials, cemeteries and museums.

One factor in the operaton's success was deception. Instead of a Trojan Horse, Allied forces had Operation Fortitude. This utilized fake radio signals to throw the Germans off from the upcoming attack.

With nearly 160,000 troops crossing the channel that day and over 2 million Allied troops in all, the Normandy Invasion was more than one bloody day. This was the largest invasion that came by sea in known history. The battle waged on for months, officially ending on August 30 of 1944. During this time, the Allies also engaged in combat from France's Southern waterfront and made their way to Paris.

Touring Normandy Beaches: What the Former Battleground Looks Like Today

While it's easy to envision Normandy Beach as a somber area, it's become a popular tourist destination thanks to its beauty but also due to the reflective mood it inspires. Tours from Paris to Normandy are not hard to find — it's about a three-hour drive from Paris.

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Normandy has more than 11 beaches where people can soak up some sun. Normandiac Cider is a popular beverage to try while exploring the area. There's also Le Mont-Saint-Michel, a medieval castle community situated off the coast that's only accessible when the tide drops low enough to reveal its underwater road.

Every five years, the area spares no expense in celebrating the Allies' victory and commemorating the lives lost in battle decades earlier. The event includes reenactments and parades, and it culminates in a fireworks display on Omaha beach.

D-Day is an important day to remember because it marks neither a victory nor a defeat but a turning point that shifted the outcome of what remains the biggest and deadliest war in history. June 6, 1944, was the day the tides of World War II started to change. Remembering the history of the Normandy Invasion is an acknowledgement of the bravery, selflessness and devotion of the Allied troops and of the strategy involved. Battles are long. Wars are even longer. But even when things are at their toughest, they can culminate in a way that shifts momentum for the better.

Vitamin D Dosage

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