{"id":718,"date":"2021-11-02T14:53:38","date_gmt":"2021-11-02T14:53:38","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=718"},"modified":"2021-11-02T14:56:12","modified_gmt":"2021-11-02T14:56:12","slug":"whats-the-deal-with-vitamin-d","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=718","title":{"rendered":"What&#8217;s the Deal with Vitamin D?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"718\" class=\"elementor elementor-718\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-23707f85 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"23707f85\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5b5dc1b5\" data-id=\"5b5dc1b5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-db7a1e1 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"db7a1e1\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">What&#8217;s the Deal with Vitamin D?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4971621 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"4971621\" data-element_type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"199\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/Vitamin-D-image.jpeg?fit=300%2C199&amp;ssl=1\" class=\"attachment-medium size-medium wp-image-719\" alt=\"Sunset with Words Vitamin D The Sunshine Vitamin\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/Vitamin-D-image.jpeg?w=1080&amp;ssl=1 1080w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/Vitamin-D-image.jpeg?resize=300%2C199&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/Vitamin-D-image.jpeg?resize=1024%2C680&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/Vitamin-D-image.jpeg?resize=768%2C510&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/11\/Vitamin-D-image.jpeg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c036db3 elementor-widget elementor-widget-text-editor\" data-id=\"c036db3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\n<p class=\"wp-block-paragraph\">Getting enough vitamin D is important for a strong body and healthy lifestyle. Vitamin D, when taken with calcium, helps make and maintain strong teeth and bones.\u00a0 It also aids in fighting off bacteria and viruses, helps with muscle function and allows the brain and body to communicate through our nerves. \u00a0 \u00a0<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>What happens if we don\u2019t get enough vitamin D?\u00a0<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Unfortunately without the proper amount of Vitamin D we increase our risk of bone fractures, muscle weakness and osteoporosis. No thank you! So, let\u2019s reduce our risks by consuming the right amount of Vitamin D! \u00a0<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>How much Vitamin D do we need?\u00a0<\/strong><\/p>\n\n<p class=\"wp-block-paragraph\">Vitamin D is measured in International Units (IU) or micrograms (mcg)\u00a0<\/p>\n\n<p class=\"wp-block-paragraph\">Children up to age 12 months: 400 IU or 10 mcg daily\u00a0<\/p>\n\n<p class=\"wp-block-paragraph\">Men and Women ages 1 to 70 years old: 600 IU or 15 mcg daily\u00a0<\/p>\n\n<p class=\"wp-block-paragraph\">Men and Women ages 71 years and older: 800 IU or 20 mcg daily\u00a0<\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Where can I get Vitamin D from?\u00a0<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>Food\u00a0\n<ul>\n<li>Naturally vitamin D is not found in many foods, except fatty fish, mushrooms exposed to UV lights and a small amount from egg yolks, cheese and beef liver.\u00a0 Therefore, we rely on our fortified food items to add more vitamin D into our body. \u00a0<\/li>\n<li>Here is a quick and easy chart to refer to on foods that contain vitamin D<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>Food\u00a0<\/strong><\/td>\n<td><strong>Serving Size<\/strong><\/td>\n<td><strong>Amount of Vitamin D (mcg)<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Trout<\/td>\n<td>3 oz<\/td>\n<td>16.2<\/td>\n<\/tr>\n<tr>\n<td>Salmon<\/td>\n<td>3 oz\u00a0<\/td>\n<td>11.1<\/td>\n<\/tr>\n<tr>\n<td>Mushrooms (exposed to ultraviolet lights)<\/td>\n<td>\u00bd cup<\/td>\n<td>7.9<\/td>\n<\/tr>\n<tr>\n<td>Canned Tuna\u00a0<\/td>\n<td>3 oz<\/td>\n<td>3.9<\/td>\n<\/tr>\n<tr>\n<td>Fortified Orange Juice<\/td>\n<td>1 cup<\/td>\n<td>3.4<\/td>\n<\/tr>\n<tr>\n<td>Fortified Milk\/Soy Milk\/Non-Dairy Milk<\/td>\n<td>1 cup\u00a0<\/td>\n<td>2.4 \u2013 2.9<\/td>\n<\/tr>\n<tr>\n<td>Fortified Yogurt<\/td>\n<td>6 oz\u00a0<\/td>\n<td>2.0\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n<ul class=\"wp-block-list\">\n<li>Sunshine\u00a0\n<ul>\n<li>Did you know that Vitamin D is known as the \u201csunshine vitamin?\u201d \u00a0 Your body can convert sunshine into Vitamin D.\u00a0 Pretty cool, right?\u00a0 But as the winter months approach, we find that our time outside decreases; therefore, decreasing our exposure to the sun.\u00a0 So, we need to find that vitamin D in other ways.\u00a0 \u00a0<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<ul class=\"wp-block-list\">\n<li>Supplements\u00a0\n<ul>\n<li>If you are looking at this list and realize you are not exposed to sunlight or don\u2019t eat any of these items or not enough to meet your vitamin D needs, a supplement might be needed for you. \u00a0<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\">I hope this crash course on vitamin D helps you understand the importance of vitamin D and makes you familiar with where to find it too.\u00a0 Now it is your time to shine by making an effort to include vitamin D into your daily routine! \u00a0<\/p>\n<p><img decoding=\"async\" data-recalc-dims=\"1\" class=\" wp-image-697 alignnone\" src=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=162%2C162&#038;ssl=1\" alt=\"Amanda's signature\" width=\"162\" height=\"162\" srcset=\"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?w=1080&amp;ssl=1 1080w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2021\/10\/Amanda-.png?resize=800%2C800&amp;ssl=1 800w\" sizes=\"(max-width: 162px) 100vw, 162px\" \/><\/p>\n\n<p class=\"wp-block-paragraph\">This blog was written by Amanda J. Stahl RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<a href=\"http:\/\/simplestartnutrition.com\/\">simplestartnutrition.com<\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0 We\u2019re here to help.<\/p>\n<p>References:\u00a0<\/p>\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/types-of-vitamins-and-nutrients\/what-is-vitamin-d\">https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/types-of-vitamins-and-nutrients\/what-is-vitamin-d<\/a><\/p>\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-d\/art-20363792\">https:\/\/www.mayoclinic.org\/drugs-supplements-vitamin-d\/art-20363792<\/a><\/p>\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.nutritioncaremanual.org\/client_ed.cfm?ncm_client_ed_id=452\">https:\/\/www.nutritioncaremanual.org\/client_ed.cfm?ncm_client_ed_id=452<\/a><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3f40efe elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"3f40efe\" data-element_type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=707\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><i class=\"fa fa-angle-left\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Previous<\/span><span class=\"post-navigation__prev--title\">The FDA takes Action Against Salt<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/simplestartnutrition.com\/?p=725\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">Next<\/span><span class=\"post-navigation__next--title\">It&#8217;s the Holiday Season- Dietitian Tips to help you through<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><i class=\"fa fa-angle-right\" aria-hidden=\"true\"><\/i><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Getting enough vitamin D is important for a strong body and healthy lifestyle. 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