Summer months are the most productive period for taking vitamin D, which strengthens the immune system and has many more health benefits. Therefore, in this article, we thought it would be good to include foods that speed up vitamin D intake.
Why is Vitamin D Intake Essential?
Vitamin D decreases the proliferation of cancer cells due to its effectiveness in cell differentiation and proliferation. It reduces the risk of developing cancer by stimulating cell death, as well.
Vitamin D also plays a very important role in muscle and bone health. It contributes to the absorption of calcium and phosphorus from the intestines. In addition, Vitamin D increases insulin secretion by stimulating beta cells in the pancreas.
In vitamin D deficiency, there is a risk of occurring bone diseases such as rachitis, osteoporosis and osteomalacia. Furthermore, there are scientific studies reporting that the risk of multiple sclerosis (MS-a neural system disease) increases with vitamin D insufficiency and that MS attacks decrease with vitamin D intake.
Last but not least, vitamin D can prevent hypertension, kidney disease and heart failure by preventing the hormonal system (RAAS-Renin-Angiotensin-Aldosterone System), which regulates blood pressure and fluid balance, from overworking. Recent studies also point out that vitamin D deficiency constitutes a risk factor for obesity.
It’s Not Biologically Active At First
We get the remaining 10 percent of Vitamin D, which is 90 percent synthesized by sunlight, with nutrients such as fatty fish, eggs and milk. First of all, we should emphasize that Vitamin D produced on the skin or taken with nutrients is not biologically active. Let‘s explain as follows:
Vitamin D formation is not enough as the sun rays come at an oblique angle during the winter months. It is very beneficial for health to contact the face, hands, arms, feet and legs with sunlight for 15-20 minutes every day except in winter. Thus, we meet the requirement for the first step in the conversion of vitamin D into an active form in the body. Thereupon, vitamin D can undertake its protective role for bone-muscle health and against many chronic diseases.
However, let‘s not forget that long sunbathing increases the risk of developing skin cancer during the hours when sun rays come at right angle.
Which Foods Speed Up Vitamin D Intake?
Fish liver oil contains intense vitamin D. 100 g of fish liver oil contains 10.000 IU of vitamin D. Vitamin D in 100 grams of fish is 300-1000 UI if the fish is oily.
Vitamin D is less in natural foods other than fish oil. The richest source of liver contains 100-400 IU in 100 grams, 50-60 IU in butter, 3-10 IU in one liter of milk, and 20-100 IU in an egg yolk.
Healthy adults not having any chronic disease can meet their vitamin D needs by consuming daily 1 egg, 2 cups of whole milk or dairy products, fatty fish 1-2 times a week.