We have all heard about the dangers of skin cancer and many people are aware of the aging effects of exposure to UVA rays. For prevention, applying broad spectrum sunscreen on a regular basis is highly recommended to protect you from the sun’s harmful UVA and UVB rays. Less exposure to the sun and dietary deficiencies can lead to Vitamin D deficiency. One of Vitamin D’s most important roles in the body is keeping your immune system strong so you’re able to fight off the viruses and bacteria that cause illness and other physical effects. Thankfully, Vitamin D deficiency is simple to correct.
Vitamin D Beauty Benefits
~ Anti-ageing and helps prevent skin cancer
~ Treats acne
~ Promotes hair growth
Other Common Risk Factors Causing Vitamin D Deficiency
~ Staying indoors
~ Not eating much fish or milk.
~ Having dark skin
~ Being elderly
~ Being overweight or obese
~ Living far from the equator where there is little sun year-round
Vitamin D deficiency May Impact You In The Following Ways
~ A weak immune system and finding it difficult to fight off the viruses and bacteria that cause infections and sickness.
~ Experiencing fatigue and tiredness during the day.
~ Experiencing depression
~ Bone and back pain
~ Slow healing from wounds and injuries
~ Hair Loss
Recommended Daily Vitamin D Intake
600 IU/day for ages 1 to 70 years old/
Correct Vitamin D Deficiency
Take supplements and/or eat more Vitamin D rich foods.
Vitamin D3 Supplements
The recommended form of vitamin D is vitamin D3 or cholecalciferol. This is the natural form of vitamin D that your body makes from sunlight. Supplements are made from the fat of lambs’ wool.
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Foods Rich In Vitamin D
~ Fish: salmon, halibut, trout and canned tuna
~ Egg yolk
~ Mushrooms: Maitake mushrooms (or hen in the woods mushrooms), portabellas with extra exposure to ultraviolet light, chanterelle mushrooms
~ Milk and alternative milk products including soy milk and almond milk
Breakdown of IUs of Vitamin D
Pink Salmon and Sockeye Salmon
Three ounces of fresh pink salmon has 370 IUs and three ounces of canned sockeye salmon has almost 800 IUs of Vitamin D.
Three ounces of fresh halibut has 200 IUs of Vitamin D.
Three ounces of rainbow trout has about 650 IUs of Vitamin D.
Three-ounce serving has about 80 IUs.
has 40 IUs of vitamin D
Hen in the woods mushrooms
Hen in woods mushrooms are a low-calorie source of Vitamin D. One cup diced has more than 700 IUs of Vitamin D.
Portabellas mushrooms are grown with extra exposure to ultraviolet (UV) light verses regular grown have much more Vitamin D. One whole UV-exposed portabella mushroom has about 375 IUs of Vitamin D, while the regular portabellas provide only small amounts.
Chanterelle mushrooms also provide Vitamin D. One cup has more than 100 IUs.
Milk isn’t naturally a good source of vitamin D, but it is required to be fortified with Vitamin D. One cup of milk has about 125 IUs of Vitamin D.
Unsweetened milk alternatives such as soy milk and almond milk
Unsweetened nut milk are fortified with Vitamin D and calcium. An excellent alternative from dailry milk.
Soul Story continues to support the importance of applying sunscreen every day (rain or shine) and using other sun protection measures to protect your skin from harmful UVA and UVB sun rays. While doing so, it is important to make sure you keep your Vitamin D levels at healthy levels to avoid the possible health implications listed above.
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