Did you know that if you are deficient in Vitamin D, it can make it difficult to lose weight!! People with low vitamin D levels had difficiulty losing weight, while those that had higher levels did not. Women should get 400-800 units of Vitamin D from diet, supplements or sun. Low vitamin D levels are a problem in many women because, either they do not get outdoors enough, live in the cold or have restrictive vitamin D diets. Vitamin D is also critical for normal calcium metabolism and ins important to keep you bones healthy! Vitamin D is produced naturally in the skin with the exposure of sunlight but you can also get it in the diet. Studies have shown muscle strength, power, speed to be related to levels of Vitmin D. For healthy bones now and throughout life, make sure to get enough vitamin D!
You can supplement with Vitamins or natural sources include:
Food Sources of Vitamin D (International Units)
* Cod Liver Oil, 1 Tbs. (1,360 IU)
* Salmon, cooked, 31/2 oz (360 IU)
* Mackerel, cooked, 3 1/2 oz (345 IU)
* Sardines, canned in oil, drained,3 1/2 oz (270 IU)
* Eel, cooked, 3 1/2 oz (200 IU)
* Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 c (98 IU)
* Fortified cereals
* Liver, beef, cooked, 3 1/2 oz (30 IU)
* Egg, 1 whole (vitamin D is present in the yolk) (25 IU)
As you can see our Vitamin D sources are limited so it is important to take supplements and eat your fatty fish! (sushi anyone?)
