I love summer. My kids love to play outside, and I can sit in the sun with my laptop and soak up the Vitamin D. It’s so comforting to have the sun on my skin, knowing not only does it feel good on the surface of the skin, but the Vitamin D that is being produced is doing the inside of my body good, too.

Then autumn rolls around, and winter, and I am worried that my family isn’t getting enough Vitamin D. We switch from fish oil - which has omega-3′s, but not Vitamin D - to cod liver oil which does contain Vitamin D. Since regular cod liver oil contains low amounts of Vitamin D (as opposed to fermented which is a more concentrated form and contains lots more Vitamin D) it’s essential I add food sources of Vitamin D to our diet.

Vitamin D - Immune System Booster

So why am I so careful to add Vitamin D to our diet? My biggest personal reason is because it’s vital for a healthy immune system.

I am sure you’ve noticed that colds and the flu is more prevalent during the winter months when we are covered up more due to the cold (at least here in New England!). Our skin isn’t exposed to as much sunlight. (Read: Flu is Vitamin D Deficiency Disease)

Vitamin D is also needed for:

• brain development
• healthy bones
• nervous system
• proper growth
• mineral metabolism, such as calcium and phosphorus absorption
• keeping proper potassium/calcium ratio in blood
• protection against muscle weakness
• regulation of heartbeat and normal blood clotting
• prevention and treatment of cancers, osteoporosis, and other diseases
• insulin production
• reproduction
• thyroid function

Vitamin D Deficiency

New England Journal of Medicine reported Vitamin D deficiency is much more widespread than previously thought, particularly in the elderly. As many as 60% of the population is deficient and they don’t even know it.

Traditional diets include ten times the amount of Vitamin D we consume in modern times.

Vitamin D deficiency can cause:

• heart disease
• cancer
• rickets in children or osteomalacia in adults
• myopia
• multiple sclerosis

What are the best food sources of Vitamin D?

Unlike supplements, which provide one kind of (synthetic) Vitamin D, food sources are the best way to get the full benefit of the 8 - 12 factors in Vitamin D.

Vitamin D is a fat-soluble vitamin, which means we need to consume our Vitamin D with fats in order for our bodies to assimilate the vitamin correctly. Conveniently, Vitamin D is almost always only found in animal fats. Here is a list of the best food sources for Vitamin D, listed by most to least Vitamin D per serving:

FOOD	SERVING	IU’s VITAMIN D
High Vitamin (Fermented) Cod Liver Oil	1/2 teaspoon	4400
Cod Liver Oil	1 teaspoon	250-800
Salmon	3.5 oz.	687
Herring	3 oz.	576
Butter Oil	1/2 tsp.	400-500
Sardines	3 oz.	222-500
Oysters	3.5 oz.	320
Mackerel	3 oz.	300
Halibut	3.5 oz.	276
Tuna	3 oz.	200
Shrimp	3 oz.	129
Pastured Egg	1 (yolk)	100-125
Cod	4 oz.	64
Liver	3.5 oz.	49
Commercial Egg	1 (yolk)	23
Lard	1 TBSP	13
Commercial Butter	1 TBSP	9
Swiss Cheese	1 oz.	6
Scallops	4 oz.	5

Although Vitamin D is generally only found in animal sources, decent amounts are also found in greens such as alfalfa, parsley, and nettle. Because we know Vitamin D needs fats, be sure to consume them with lots of butter if cooked, or drizzled in olive oil if used in a salad.

If you choose to get your Vitamin D from cod liver oil, you’ll want to read my article: Cod Liver Oil - Brand Comparison Guide and Cost Analysis to make sure you’re getting enough Vitamin D. Some brands contain zero IU’s Vitamin D!

Stay away from synthetic Vitamin D

Synthetic Vitamin D2 has been linked to hyperactivity, allergic reactions, and coronary heart disease. Unfortunately, Vitamin D2 is the most common form added to commercial, pasteurized milk.

Although D3 is the better choice, avoid synthetic Vitamin D3, as it is poorly absorbed.

Please note that non-fermented cod liver oils contain synthetic Vitamin D.

What Interferes with Vitamin D Absorption

Did you know cholesterol is a pre-cursor to Vitamin D? Without cholesterol our bodies cannot produce Vitamin D. Our bodies manufacture Vitamin D3 out of cholesterol in the presence of sunlight (ultraviolet radiation). We need cholesterol. If you are on cholesterol-lowering drugs, such as statins, you will want to be doubly-sure you consume plenty of Vitamin D in your diet.

Apart from cholesterol-lowering drugs, the following can interfere with vitamin D absorption:

• high-protein diet
• low-fat diet (remember, Vitamin D is fat-soluble!)
• digestive disorders
• liver and gall bladder problems
• antacids
• Cortisone or other steroid hormones
• diuretics

What Enhances Vitamin D Absorption? Butter Oil

Weston A Price found excellent results when high-vitamin (fermented) cod liver oil (the best source of Vitamin D) and butter oil (also high on the list) were taken together. In fact, he said taking cod liver oil on its own was “relatively ineffective.”

Other options to compare to butter oil would be ghee (clarified butter) or a high-quality butter, such as Kerrygold. Slather it on every chance you get. Kerrygold butter is butter made from cows grazing on grass, not fed with grain, and it’s easy to see by the richness of the yellow this is loaded with Vitamin D. Natural Vitamin D in butter has been found to be 100 times more effective than commercial forms of Vitamin D.

It would be easy to combine foods above to great a wonderful blast of Vitamin D - dunk your scallops in butter, smear ghee on your fish, and cook your eggs in butter.

I challenge you to increase your Vitamin D intake this winter. How will you be doing this?

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Vitamin B-12 – Are You Deficient? + Food Sources

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Lea Harris founded Nourishing Treasures in 2006. A mom passionate about her family's health and well-being, Lea believes education is power. Encouraging others to take baby steps in the right direction of health for their families, Lea's goal is to raise awareness of what goes into our mouths and on our bodies, providing natural alternative information that promotes health and prevents disease by using traditional foods and nature's medicine. Lea is a Certified Health Coach graduate from Beyond Organic University, and a Certified Aromatherapist graduate from Aromahead Institute. "Like" Nourishing Treasures on Facebook, join the Nourishing Treasures Group on Facebook, follow @NourishTreasure on Twitter, and subscribe to our newsletter. You can also find me on Learning About Essential Oils forum, and Fido Fermentation Facebook group. Disclaimer: I use affiliate links wherever possible. So if you click on a link, and make a purchase, I might make a small commission, but it doesn't cost you any more.