Research has shown the importance of vitamin D for our overall health. But recent studies have found increasing evidence that it plays a key role in maintaining cognitive function and potentially preventing dementia and diabetes.
This underscores the importance of maintaining healthy vitamin D levels, particularly as we age.
According to MindBodyGreen, researchers found that there was a direct link between vitamin D deficiency, which some experts say affect as many as 50% of the population, and a decline in cognitive function. A large study on almost 270,000 adults found that those who took vitamin D regularly had a whopping 17% reduced risk of developing Alzheimer’s disease.
Another study looked into the effects of vitamin D on glucose regulation and diabetes risk. It found that adequate vitamin D levels lowered participants’ risk of developing the condition.
A leading physician and author, Dr. Gabe Mirkin, said everyone should have a vitamin D test as part of their routine medical blood tests. “This is particularly true if you have diabetes or are at risk for diabetes,” he said. “A recent study from China found that vitamin D deficiency is common in people with diabetes who are then more at risk of nerve damage.”
Vitamin D is manufactured in our skin in response to sunlight and is also found in small amounts in certain foods. It plays a crucial role in protecting the nervous system, maintaining critical brain functions, and preventing oxidative damage to the brain. Here are ways to maintain healthy levels of vitamin D:
Get out in the sun. Aim to get 15 to 30 minutes of sun exposure on your face, hands, and arms at least twice a week. Make sure to use sunscreen if you’re in intense sunlight for longer than a few minutes.
Consider supplementation. If you're not getting enough vitamin D from sunlight and food you might want to take a daily supplement to boost your levels.
Get regular checkups. Have your doctor check your levels of vitamin D during your annual wellness examination.
According to Healthline, the daily value for vitamin D is about 800 International Units or 20 micrograms. You can increase your levels by adding these foods to your diet:
Eat more fish. Salmon and tuna, even canned tuna, are rich in vitamin D, said Kristi Ruth, a registered dietitian. Beef liver, sardines, and herring are other good sources. Sushi works fine!
Eat whole eggs. Egg yolks are rich in vitamin D, so it is best to eat the whole egg and not just the whites.
Consume mushrooms. Ruth said that putting mushrooms out in sunlight for 15 minutes to two hours can increase their vitamin D content by exposing them to ultraviolet light, according to a study published in the journal Nutrients.
Go for dairy products. Yogurt, milk, and cheese are excellent options when you need more vitamin D, according to Well + Good. Read labels to identify dairy products that have been fortified with vitamin D, ideally providing over 15% of your daily recommended value.
Opt for fortified cereals and orange juice. Ruth said that these products are often fortified with vitamin D, General Mills doubled the vitamin D count in many of its popular Big G cereals. To get the most vitamin D from orange juice, pair it with a fat source, she said.
Include sources of fat. Vitmian D is a fat-soluble nutrient so including good sources of fat in your diet such as avocados and nuts maximizes its absorption. Experts said that choosing fat-free dairy sources with added vitamin D doesn’t make a lot of nutritional sense, unless you pair them with a fat source as well.