As you get older, it’s really an important habit to keep your overall health in check. Staying hydrated, getting enough sleep, and exercising regularly are all essential to a healthy lifestyle. Obviously, eating nutritious meals also matters greatly because it can affect how your body functions.
One health concern you might have as you age is getting stronger bones. And while we all know that Calcium is the key for this, it helps to understand that vitamin D also plays a huge role in bone health. According to the Harvard Medical School, “Without this ‘sunshine vitamin,’ the body can’t absorb the calcium it ingests, so it steals calcium from bones, increasing the risk of osteoporosis and fractures. Vitamin D also helps maintain normal blood levels of phosphorus, another bone-building mineral.”
With that in mind, how exactly can you incorporate vitamin D in your diet? We asked nutritionist and registered dietitian, Carrie Gabriel, MS, RDN, of Steps 2 Nutrition to find out. Keep reading as she shares the importance of vitamin D, and the common foods where it can be found.
What is vitamin D and what does it do to our body?
According to Gabriel, “Vitamin D is a fat-soluble vitamin that is naturally present in a few foods, fortified to others, and also available as a dietary supplement.” She adds, “Vitamin D helps the body absorb and retain the critical bone building minerals calcium and phosphorus.” Aside from this, she shares that “it is also known for helping control infections and inflammation.”
“[Vitamin D] is also produced internally in our bodies when ultraviolet (UV) rays from sunlight hit our skin and trigger vitamin D synthesis,” she tells us.
What are examples of Vitamin D-rich foods one can eat for stronger bones?
Gabriel notes, "Three great examples of Vitamin D-rich foods that can help you build strong bones include: fatty fish (like salmon, mackerel and sardines), egg yolks, and fortified foods (like low-fat or nonfat milks, cheeses, and yogurts)."
Additionally, Rima Kleiner MS, RD, a Registered and Licensed Dietitian and Nutritionist at Dish on Fish shares that salmon is a great source of healthy fats too. She points out, “The omega-3s in salmon help improve cardiovascular, brain health and cognitive function, as well as reduce inflammation and boost immunity. Salmon delivers a heart-healthy dose of omega-3 fatty acids (essential for a healthy heart, brain and eyes) and choline (for brain development and memory)."
Apart from being rich in Vitamin D, Dr. Kellyann Petrucci, M.S., N.D., board-certified naturopathic physician, says, "Egg yolks are rich in choline, a powerful lipotropic nutrient which exports fat away from the liver. [This] allows your body to break it down and metabolize it."
Similarly, Sarah Williams, MS, RD, founder of Sweet Balance Nutrition, mentions how yogurt could be a great addition to your diet because it serves as a good probiotic. “Intake of probiotics from foods has also been correlated with reduced weight, reduced body fat, improved blood glucose levels, and improved insulin sensitivity,” she explains.
