Vitamin D: How Much Food Would You Have to Eat?

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in this video we’re going to talk about how much food that you’d have to eat to get your vitamin D requirements a vitamin D is from my viewpoint one of the most important fat soluble vitamins out there not just for your bone health and in calcium absorption but for your immune system for inflammation how it actually controls you immune system but here’s the thing there are many things that deplete your vitamin D that go beyond just not getting enough from your food or not getting enough from the Sun and I did a video on this recently the receptor for vitamin D called the vitamin D receptor actually gets blocked from microbes okay certain viruses and certain bacteria it’s very very common so they have a strategy to block your absorption of vitamin D so they can survive because somehow they know that vitamin D is essential for your own immune system so if they can cut down that immune defense they can actually survive better also there’s certain genetic defects that a lot of people have in just simply the absorption of vitamin D I’ve done some videos on that I’ll put those links down below stress will deplete your vitamin D consuming too many refined carbs and sugar will deplete your vitamin D not to mention having insulin resistance which most the population has will decrease your ability to absorb vitamin D also not getting enough Sun will do it the older you get the less vitamin D you can absorb the darker your skin the less conversion you’re going to have on the skin with vitamin D from the Sun so you need more Sun to get a certain level of vitamin D so as you can see there’s a lot of barriers getting vitamin D that go beyond just the diet now if you look up the RDAs for vitamin D and says 400 to 800 international units okay well that’s 10 to 20 micrograms I believe those numbers are way way too low especially if we factor in all these things right here I think it should be at a bare minimum 5,000 IU’s per day okay and that’s at a minimum if you have health conditions or symptoms you need a lot more probably ten thousand or even twenty thousand IU’s a day that’s just my opinion alright let’s talk about the foods salmon four ounces only has 511 international units okay so maybe that might fit you into the bare minimum according to the USDA but from my viewpoint that would not be enough sardines 3 ounces give you a hundred and seventy five I use one egg forty three I use and these are the foods that are supposedly high in vitamin D tuna four ounces 93 I use and you can just do that math yourself and multiply the quantity you would need to really get this up to where you need to be you’d have to consume a lot of food milk which I’m not recommending but milk four ounces from a cow has 62 IU’s of vitamin D mushrooms shiitake 1/2 cup has 20 I use of vitamin D not very much cod liver oil has the most when tablespoon has one thousand three hundred and sixty IU’s of vitamin D so as you can see these are the foods that are high in vitamin D so it’s virtually impossible or very very difficult to achieve consuming a diet now maybe if you do eight ounces of salmon every single day you’ll get there but if you don’t have salmon and you’re not having cod liver oil it’s very difficult to even get the bare minimum of vitamin D the absolute best way to get vitamin D is from the Sun the key with getting vitamin D from your son is getting enough exposure and getting a moderate amount of Sun so you’re not burning your skin okay that’s important but also realize that vitamin D is fat soluble so it does get stored in your body and you wouldn’t necessarily need to get Sun every single day but if you get it several times a week that would be really good in the winter months I recommend that you supplement with vitamin D but also always make sure you take vitamin k2 with d3 simply because if you take only d3 you could over time deplete vitamin k2 as far as the amount ratios for every 10,000 IU’s a vitamin d3 you would need a hundred micrograms of k2 that would be the ratios that I would recommend so there’s a lot to know about vitamin D it’s in a very important nutrient I put some important videos on vitamin D on this page right here check them out