Vitamin D is one of the most important– but most elusive of all the vitamins! It is found in very few foods but is produced through Vitamin D synthesis, which occurs when ultraviolet rays from the sun hit the skin! Vitamin D is also available as a dietary supplement. Vitamin D must undergo two processes before it can be used by the body. The first occurs in the liver and the second occurs in the kidneys.
Studies have shown that Vitamin D also plays a big role in helping promote the relaxation of blood vessels. Getting enough Vitamin D in your diet can help reduce the appearance of varicose veins! Vitamin D promotes calcium absorption in the gut. It helps normalize the mineralization of bones by maintaining adequate serum calcium and phosphate concentrations. Vitamin D is needed to keep bones healthy by remodeling osteoblasts and osteoclasts, the cells that grow bones. Without enough Vitamin D, bones can become thin, brittle or misshapen. Vitamin D prevents osteomalacia, the softening and weakening of the bones, in adults.
Although Vitamin D is crucial to good bone and vein health, very few foods contain it. The flesh of fatty fish like salmon, tuna and mackerel is one of the best ways to introduce Vitamin D into your diet. Fish liver oils are also a great source. Almost all milk in the United States is voluntarily fortified with Vitamin D. Dietary supplements that have Vitamin D are also a good way to meet your daily intake needs.
Luckily for us, one of the best ways to get Vitamin D is by getting outside! A trip to Lake Tahoe or a hike around Reno will help most people meet at least some of the Vitamin D needs. Heading outside, making few slight adjustments to your diet, or adding some dietary supplements to your daily routine can help you meet your daily Vitamin D needs.
These great Reno hikes will get you outside and help you get your daily dose of Vitamin D: