Have you had your dose of the sunshine vitamin today?
If ever there were a reason to get outside and enjoy a sunny
day, it's Vitamin D. Vitamin D, otherwise known as the
sunshine vitamin, is free for the taking when the sun is
shining because your body can synthesize its own Vitamin D
when ultraviolet light (UV) touches the skin. Getting
adequate amounts of Vitamin D intake is paramount since
normal body growth and development depends on this important
vitamin, specifically when it comes to strong bones and
teeth, healthy gums, and heart and nervous system function.
Newer research has even shown that Vitamin D may aid in blood
pressure reduction in hypersensitive patients, improve blood
sugar levels in diabetics, better symptom control of
rheumatoid arthritis, and indirectly, through sunlight
exposure, may be linked to cancer risk reduction.
Harvard University researchers estimate that as much as 40
percent of the U.S. population, including many who take
recommended vitamin dosages, may lack sufficient intake
quantities of this critical vitamin. Yet, all it takes is
about 10-15 minutes of sunlight on your hands, face, and/or
arms several times a week, depending on your location, the
time of year, the darkness of your skin, and your age.
Many of us get that much sun without even trying, but some of
the latest research today shows that US teenagers may not be
getting enough Vitamin D. In addition to children, many
adults are seldom exposed to sunlight because they often wear
hats and/or sunscreens with a SPF factor higher than 8, which
can inhibit the body from making Vitamin D.
Although sunlight is one way to meet your Vitamin D quota,
you can also obtain your requirements through dietary sources
that include fortified cereals and milk, fatty fish, such as
salmon and sardines, and egg yolks. And, if more is needed,
you can talk to your physician about supplementing with
additional Vitamin D.
Often, as we age, the ability of the body to manufacture
Vitamin D from foods or the sun tends to decline. As a
result, Vitamin D requirements are generally higher for older
adults with daily supplementation often being recommended to
aid in improving bone health in women ages 51 - 70 and in
every individual over 70 years of age. Daily Vitamin D
supplementation may also be indicated for groups of
individuals adhering to special dietary restrictions, such as
vegans, or people suffering from food allergies or
intolerances who have limited or no dietary intake of dairy
foods (milk) or fish. And, for children and teens who do not
get their daily dose of sunlight, dairy or Vitamin D- rich
foodstuff, Vitamin D supplementation may be important to meet
the body's nutrient requirements.
Food Sources:
Salmon, cooked (3.5 ounces) 360 IU
Milk, vitamin D-fortified (1-cup) 98 IU
Dry cereal, fortified at 10 percent DV (3/4-cup) 40 to 50
IU
Vitamin D-fortified Orange Juice 100 IU
(c) 2006 Dr. Reuven Bruner. All Rights Reserved.
Contact him at: POB 1903, Jerusalem, 91314, Israel; Tel: (02)
652-7684; Mobile: 052 2865-821; Fax: (02) 652-7227; Email:
FitnessDoctor@Bezeqint.net
