Everything You Need to Know About "D" Sunshine Vitamin

When we are exposed to UVB rays,  the good cholesterol in our skin makes vitamin D, but a  vitamin, by definition, comes from our diets.  Wait...what? And aren't UVB rays bad for us?
We take it to help with calcium absorption, but our bodies use it up in our cardiovascular and endocrine systems before the bones ever benefit from it.  Confused yet? Join Richelle to get a bit of clarity as to why Vitamin D is often used as a treatment to reduce the symptoms of SAD.

This week's loving note:  Make your heart the most beautiful thing about you.

***** DIETARY VITAMIN D SOURCES **** 

Daily Requirement  = 800IU - 1000 IU

COD LIVER OIL:  1 tbsp/10 ml cod liver oils = 210% DV

FISH: 1 serving = 3.5 oz/100g

•  salmon (wild) =  124% DV
•  salmon (farmed) =  32% DV
• atlantic herring (fresh) =  27% DV
• allantic  herring (pickled) = 14% DV (CAUTION: high in sodium)
•  mackerel or halibut = 48% DV
• tuna (canned in water) = 34% DV (-CAUTION methyl mercury - < 2 servings per week
•  3.8 oz can of sardines = 17% DV

EGGS:  1 whole egg (D is only found in yolk)

•  commerically produced = 5% DV
•  free range chicken = 15-20% DV
• chicken raised on D-enriched feed = 700% DV

MUSHROOMS: 1 serving = 3.5 oz/100g

•  wild mushrooms = 300% DV
•  Super-D/fortified mushroom = 25% DV
•  NOTE: commercially produced do not have any vitamin D

FORTIFIED BEVERAGES: 1 serving =1 cup/237 m
(see product labels for exact amounts)

•  cow's milk = 20% DV
•  soy milk = 15% DV
•  orange juice = 12% DV

FORTIFIED GRAINS: 1 serving = 1/2 cup/78g
 (see product labels for exact amounts) 

• breakfast cereal =15-17%
• instant oatmeal = 17% DV