Vitamin D helps your body absorb calcium, iron, magnesium, phosphate and zinc. It can also aid in healthy bone growth, and help muscles move and nerves carry messages from the brain throughout your body. When your body is lacking in Vitamin D, it can develop diseases such as rickets or osteomalacia, which causes brittle and thin bones.
What are good sources of Vitamin D?
- Fortified beverages – milk, cheese, orange juice and some fortified soy and rice milk
- Fatty fish – salmon, trout, tuna, mackerel and eel
- Egg yolks and beef liver
- Dietary supplements and fortified foods – yogurt, breakfast cereals and certain kinds of mushrooms
- Moderate sun exposure of 20-25 minutes of direct sunlight three times a week
- (But don’t forget to use sunscreen or wear protective clothing)