Vitamin D

-Essential for strong bones
-Link between low levels and Type 2 diabetes
-Assist with weight loss
-May lessen symptoms of mild depression

Sources of Vitamin D
      -Salmon, swordfish, mackerel
      -Tuna and sardines
      -Egg yolk
      -Beef liver
      -Fortified cereal and milk
-Breakfast foods including soy milks, orange juice, cereal, bread, yogurts.  Check  your labels
       D2 (ergocalciferol) type found in food
       D3 (cholecalciferol) type made from sunlight.
       Multivitamins usually have at least 400 IU of vitamin

Risks of Vitamin D deficiency
     -Age 50 or older
     -Dark skin
     -Northern home
     -Overweight, obese, gastric bypass surgery
     -Milk allergy, or lactose intolerance
     -Liver or digestive diseases, such as Crohn's or celiac disease     

As vitamin D deficiencies may not cause obvious symptoms,  Vitamin D levels can be checked by a simple blood test.  Common guidelines recommend a blood level of 30 ng/ml for good bone health and for full benefits of Vitamin D.  For your recommended daily intake and need for supplementation, discuss this with your health care provider.