We all need Vitamin D.  It is vital for healthy bones and teeth, it reduces inflammations and prevents illnesses like heart disease, two types of diabetes, ovarian cancer, colon cancer and breast cancer.

The Recommended Daily Allowance or the required amount of Vitamin D we need everyday vary according to age.  Young children up to age 18 can have as much as 200 IU per day.  Adults aged 18 up to 50 also need 200 IU.  People aged 51-70 are required to consume 400 IU and those aged 71 upwards need 600 IU.

Vitamin D deficiency in children is one of the best known causes of rickets.  Children who suffer from rickets have soft bones and have skeletal deformities.  Osteomalacia or weak muscles and bones is also a Vitamin D deficiency illness.

If we need Vitamin D, where do we get it?  Vitamin D can be absorbed when we are exposed to sunshine.  Yes, the sun is a very good source of Vitamin D.  However, too much exposure to the sun can also lead to skin cancer.  It is recommended to get 15 minutes of sun exposure daily to ensure non dietary Vitamin D intake. Eating Vitamin D rich foods like sockeye salmon and other oily fish like cod, sardines and mackerel provide over 100% RDA.  Mushrooms are an excellent source of Vitamin D because of they are the only vegetable that contain Vitamin  D naturally.  You can also eat fortified butter and fortified cereals. Cheese, egg yolks and beef liver also contain good amounts of Vitamin D.

Of course, it would be good to remember that eating all those Vitamin D rich foods would be useless without a healthy lifestyle.  Exercise or meditate whenever possible and always remember to take everything in moderation.

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