Vitamin D is one of the most important vitamins you can give your body.

This vitamin can affect nearly 2,000 genes in your body, and the best part of it is that you don’t even need a supplement to get your full recommended amount of vitamin D – you only need to get out in the sun for a few minutes a day.

Vitamin D is beneficial for staving off depression. Without the required amount of vitamin D in your diet (or the necessary amount of time spent in the sun), you can experience and excessively low mood and other signs of depression.

And one of the most well-known and important benefits of vitamin D is the effect it has an calcium absorption and building healthy bones.

This is especially important for children, as the vitamin helps with bone growth as well as developing strong teeth. Those who do not have enough vitamin D may find themselves at risk for fractures or soft bones.

Thus, vitamin D is not only important for children, but also women who can be susceptible to brittle bones as they age.

The vitamin may also play a crucial role in helping your body ward off disease. Studies suggest that getting in enough vitamin D can help ward off multiple sclerosis, heart disease and help your body steer clear of the dreaded flu.

If you don’t get enough vitamin D, you may find yourself feeling tired or experiencing general aches and pains. If the deficiency is severe enough, you may also find yourself developing stress fractures.

So how do you get enough vitamin D in your diet?

You can always purchase supplements, most of which contain enough, or in some cases, more than enough of your daily recommended allowance.

It is also naturally found in salmon, sardines, egg yolk and shrimp. Milk, cereal, yogurt and orange juice are often fortified with vitamin D to ensure that you get the recommended amount.

For those who live in a sunny climate, spending 10 minutes outside per day can actually give you the required amount of vitamin D. Although it is not advisable to spend too long outside without protection from the sun in the form of sun block or extra layers of clothing, it is recommended that you do get outside for at least a small part of the day to soak up those rays.

You can, however, get all of the benefits of vitamin D in your diet or by taking supplements during the winter months when the sun takes a rest, or if you happen to live in a colder climate.

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