How to get Vitamin D (Besides the Sun)

Vitamin D is essential for bone health. Without it, your body cant process the calcium, that you get from food, to build strong bones!
Also, its very important, mentaining your muscles and nerves. Not only does vitamin d help your muscles move, its also a part of the vehicle that gets signals from your nerves to you brain and back. Vitamin D is an immune system warrior it helps you fend off the flu and as researchers suggest some types of cancer.

We get our daily dose of Vitamin D from the Sun, adults need it about 600IU per day, but as day light hours go away, your risk of developing D deficiency creeps up!
And if this happens, that you become D-deficient, you might develop osteomalacia, which means that your bones soften and you muscles get weak!

TO KEEP YOU HEALTH GOALS HIGH its important that you get enough of this vitamin, there are 2 main ways to get your daily dose:

• Eating foods that are reach of vitamin D or selecting suplements.

• Natural sources: The best source of Vitamin D is SeaFood.
  Specially salmon,tuna,mackerel.
  Also very good are egg yolks, beef liver and cheese, mushrooms that are exposed to UV lights.

PILLS AND SUPLEMENTS:
Vitamin D comes in two versions : D2 and D3.
Both versions incrase your blood levels, but D3 is the more natural version and it absorbs more into your blood.

One word of caution, you must be carefull, you can also get too much vitamin d which can cause nausea and kidney damage.