Vitamin D

There are 13 essential vitamins that the body needs and they are broken into two types: water and fat soluble. Vitamins are organic substances required for normal cell function, growth and development. Water-soluble vitamins travel freely through the body, are absorbed directly by cells and excess amounts are usually excreted by the kidneys through urine. These vitamins should be taken in frequent and small doses. They are not as likely as fat soluble vitamins to reach toxic levels. Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be taken as often but adequate amounts are needed. Taking too much can be toxic. They bind to fat in the stomach and are then stored in the liver for later use.

VITAMIN D

  • Calciferol

  • Fat soluble

Best plant food sources

Vegetables: mushrooms

Grains: fortified cereal fortified

Nuts/seeds: sunflower seeds

Other: sunlight, yeast

Function in the body

  • Supports immune system

  • Assists with cell growth

  • Assists with fetal development

  • Supports nervous system

  • Needed for bone and teeth health

  • Helps with absorption of calcium and phosphorus

Health benefits

  • Can reduce the number of non-spinal fractures

  • Protects against colon, prostate and breast cancer

Symptoms of deficiency

  • Osteoporosis

  • rickets

  • unhealthy teeth

Groups at risk of being deficient

  • Breastfed infants

  • Older adults

  • People with dark skin

  • Obese people

Other notes

  • The body uses sunlight to make vitamin D

  • If you live in northern climates, the sun is not enough