Video

Transcript

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