Vitamin D is needed to promote and maintain calcium absorption. That’s why so many brands of calcium supplements now also include Vitamin D. Without an adequate amount of Vitamin D, bones can become brittle. It also prevents children from developing rickets and prevents osteoporosis for older adults.
Vitamin D also reduces inflammation and helps our immune system.
Sources of Vitamin D
You can find Vitamin D in certain foods such as: fish (tuna, salmon, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks, in the form of Vitamin D3. Some mushrooms provide vitamin D2 in variable amounts.
Fortified foods provide most of the vitamin D in the North American diet. Almost all of milk is fortified with Vitamin D. Vitamin D started being introduced in milk back in the 1930’s when rickets was a health concern. This program virtually eliminated this problem.
Not all dairy products made from milk are fortified. Cheese and ice cream, are normally not fortified. Ready-to-eat breakfast cereals often contain added vitamin D, and also certain types of orange juice, yogurt, and margarine. Levels of Vitamin D that are added in foods are specified by law.
The Food and Drug Administration give the following information for IUs per serving. Cod liver oil 1 tablespoon – 1360 IUs, Salmon cooked 3.5 ounces – 360 IUs, Mackerel cooked 3.5 ounces – 345 IUs, Tuna fish canned in oil 3 ounces – 200 IUs, Sardines canned in oil and drained – 250 IUs, Milk non-fat, reduced fat, and whole Vitamin D fortified 1 cup – 98 IUs, Margarine fortified 1 tablespoon – 60 IUs, Ready-to-eat cereal fortified with 10% of the DV (daily value) for Vitamin D 0.75-1 cup (cereals that are more fortified may contain more of the DV) – 40 IUs, Egg 1 whole (Vitamin D is found in the yolk) – 20 IUs, Beef Liver cooked 3.5 ounces – 15 IUs, and Swiss Cheese 1 ounce – 12 IUs.
Sun Exposure
Almost everyone can get the amount of Vitamin D that they need through exposure from sunlight. These UV rays penetrate uncovered skin and converts it to a 7-dehydrocholesterol to pre-vitamin D3, which after becomes Vitamin D3.
The amount of UV rays and the process of Vitamin D3 synthesis can vary according to the season of the year and geographic location, whether the day is cloudy or sunny, the time of the day, smog, type of skin, melanin content, and sunscreen used.
If it is a completely cloudy day, the UV energy will be reduced by 50%. If it is also affected by smog and pollution, it will be reduced by 60%. UV radiation cannot penetrate through glass, so being indoors or in a car and being shielded by a window, will not produce any Vitamin D.
Sunscreens that have a factor of 8 or more may seem to block the UV rays, but often it is not applied generously enough to all exposed areas or applied often enough.
Some researchers suggest that 5-30 minutes a day without sunscreen at least twice a week will give the necessary amount of Vitamin D, as well as is the 2-6 % of UBV radiation from commercial tanning beds. Persons that do not get the amount of necessary sunlight exposure should eat foods fortified with Vitamin D or take Vitamin D supplements. Always speak to your health care provider before deciding on the amount of Vitamin D that is right for you.
Although sun exposure and Vitamin D is important to our health, it is important to limit the exposure to the sun. UV radiation is a carcinogen that is responsible for an estimated 1.5 million skin cancers and 8,000 deaths in the USA annually. Let’s not forget the countless amount of dryness and damage to the skin that this also causes. The American Academy of Dermatology advises that protective measures should be taken to protect from the sun including the use of sunscreens.
Vitamin D Deficiency
A Vitamin D deficiency may occur when the Vitamin D intake is lower than the recommended level and may sometime be present in situations where a person may be lactose intolerant or have milk allergies, and if exposure to sunlight is limited.
It is recommended that completely or partially breastfed babies be supplemented with Vitamin D to avoid the baby developing rickets. Once again, contact your paediatrician or health care provider for the recommended amount to give to your baby, as different babies may have different needs.
For adults, a Vitamin D deficiency can lead to weak muscles and bones. Americans age 50 or older are more at risk to develop a deficiency, as when people age, their kidneys cannot synthesize Vitamin D as efficiently.
People with dark skin and who wear head covering and long robes, or who have a profession that keep them indoors more, are also more at risk to develop a deficiency in Vitamin D.
Women experiencing menopause may also be deficient with this vitamin, as more bone is being loss and weakened rather than rebuilt.
People who are obese may have lower levels of Vitamin D. Although obesity does not affect the ability for the synthesis of the skin and Vitamin D, the fat does however, segregate the release of this vitamin into pools of fat rather than releasing it into the circulation of the body.
The Role of Vitamin D
Vitamin D can play a great role in protecting the body from prostate, breast, and colon cancers.
There are also studies that show that Vitamin D may prevent and treat type 1 and type 2 diabetes.
Other more recent studies indicated that Vitamin D supplements could increase the lifespan by a significant 7%.
Vitamin D and a Healthy Diet
It is highly recommended to eat a healthy diet including a variety of fruits and vegetables, fat-free milk and milk products, whole grains, milk and cheese and cereals that are fortified with Vitamin D, lean meats, fish, poultry, nuts, beans and eggs.
Enjoy a limited time in the sun if possible every day for approximately 5-10 minutes without sunscreen (sunscreen for longer sun exposure times protecting especially around the ears and the lips) eat healthy, and live a happy life.
Louanne Baelde welcomes you to find extremely helpful information on health, anti aging, diet and nutrition, fitness and exercise and much more at HealthInformation101.com
Health information and top updated health news and information, resources, health articles and health free stuff.
