It is likely that you do not receive enough Vitamin D from sunlight if you live above the line that connects San Francisco to Philadelphia, and Athens to Beijing. Also, people who have darker skin, as well as overweight and obese individuals, tend to have lower amounts of Vitamin D. It is crucial that all individuals go out in the sun for at least 15 minutes each day.
Shockingly, some surveys suggest that half of the world's people have inadequate levels of Vitamin D. These statistics are concerning, because Vitamin D has been determined to play a larger role in fighting diseases than was previously thought. In fact, diseases such as multiple sclerosis, osteoporosis, some cancers, and infectious diseases such as the seasonal flu and tuberculosis have shown up more in individuals who have low levels of Vitamin D.
How much Vitamin D is actually recommended varies depending on which expert you ask. Those who are most at risk should take 2,000 UI or more daily. A realistic estimate is 800 to 1,000 UI for adults in general, though a report by the Institute of Medicine has listed 800 UI of Vitamin D daily for individuals over 70 years old, and 600 UI for people between 1 and 70.
It is possible to take too much Vitamin D. However, it is considered generally safe for children ages 9 and up and adults to take up to 4,000 UI of Vitamin D in a supplement. The amounts that are safe for younger children are as follows:
*0-6 months: 1,000 UI
*From 6-12 months old: 1,500 UI
*Ages 1-3: 2,500 UI
*Ages 4-8: no more than 3,000 UI
There has been a survey done that indicates a connection between increased falls and fractures in older women, and extremely high dosages of Vitamin D. The participants who were involved took Vitamin D orally in the amount of 50,000 UI once daily on a single day yearly. This is why it is important to check your dosages from any supplements you consume.
How We Get Our Vitamin D
While our bodies convert cholesterol to Vitamin D, we also can take it in through the foods that we eat. We must be careful, as very few foods actually contain the vitamin naturally. Choose those foods that are Vitamin D fortified, if possible.
In order to have cholesterol turned into Vitamin D in our bodies, it requires sunlight. Our skin needs to soak up an adequate amount. Sunblock or sunscreen hinders the absorption by up to 90 percent. Also, in the Fall and Winter in higher latitudes, people will not be exposed to adequate sunlight.
The tanning beds in a commercial tanning salon can be a very viable alternative to sunlight. Don't be put off by what you might hear about the dangers from tanning beds. They are there only of you try to get as dark as possible and happen to burn your skin. For vitamin D, you never have to stay in a tanning bed longer than half the time it would take to get a burn.
Choosing Appropriate Foods for Vitamin D
Only relatively few types of foods have Vitamin D in them naturally, and others are fortified. Consider which of them to include in your daily diet. You may want to take a supplement if you are particular low in this vitamin.
Dairy
Whole milk has a fairly high amount of Vitamin D, and many brands are fortified. The amount is relatively higher compared to that of skim milk and other types of milk, at one-fifth of the daily recommended dose. Eggs, especially those that are free-range, and ricotta cheese also are great sources of Vitamin D.
Fish & Meats
Salmon and tuna are especially high in Vitamin D, with half a fillet of sockeye salmon containing about twice the recommended daily dose, and a serving of tuna containing one-third. Sole, flounder, and sardines also contain some. A 3 ounce serving of beef liver has one-fourteenth of the recommended daily dose. A 3 ounce portion of pork has about one-seventh.
Other Food Sources
Mushrooms, especially the shiitake variety, are a great source of Vitamin D. Several types of cereals have been fortified with this vitamin. Choose raisin bran over corn flakes and various other types, as it has such a high dosage of Vitamin D.
To maintain a healthy lifestyle, pay attention to your levels of Vitamin D, as well as other vitamins and minerals that you consume. Carefully consider what kinds of food and other sources of Vitamin D are best for you. With proper management of your diet and time spent out in the sun, you will reap many benefits.
Shockingly, some surveys suggest that half of the world's people have inadequate levels of Vitamin D. These statistics are concerning, because Vitamin D has been determined to play a larger role in fighting diseases than was previously thought. In fact, diseases such as multiple sclerosis, osteoporosis, some cancers, and infectious diseases such as the seasonal flu and tuberculosis have shown up more in individuals who have low levels of Vitamin D.
How much Vitamin D is actually recommended varies depending on which expert you ask. Those who are most at risk should take 2,000 UI or more daily. A realistic estimate is 800 to 1,000 UI for adults in general, though a report by the Institute of Medicine has listed 800 UI of Vitamin D daily for individuals over 70 years old, and 600 UI for people between 1 and 70.
It is possible to take too much Vitamin D. However, it is considered generally safe for children ages 9 and up and adults to take up to 4,000 UI of Vitamin D in a supplement. The amounts that are safe for younger children are as follows:
*0-6 months: 1,000 UI
*From 6-12 months old: 1,500 UI
*Ages 1-3: 2,500 UI
*Ages 4-8: no more than 3,000 UI
There has been a survey done that indicates a connection between increased falls and fractures in older women, and extremely high dosages of Vitamin D. The participants who were involved took Vitamin D orally in the amount of 50,000 UI once daily on a single day yearly. This is why it is important to check your dosages from any supplements you consume.
How We Get Our Vitamin D
While our bodies convert cholesterol to Vitamin D, we also can take it in through the foods that we eat. We must be careful, as very few foods actually contain the vitamin naturally. Choose those foods that are Vitamin D fortified, if possible.
In order to have cholesterol turned into Vitamin D in our bodies, it requires sunlight. Our skin needs to soak up an adequate amount. Sunblock or sunscreen hinders the absorption by up to 90 percent. Also, in the Fall and Winter in higher latitudes, people will not be exposed to adequate sunlight.
The tanning beds in a commercial tanning salon can be a very viable alternative to sunlight. Don't be put off by what you might hear about the dangers from tanning beds. They are there only of you try to get as dark as possible and happen to burn your skin. For vitamin D, you never have to stay in a tanning bed longer than half the time it would take to get a burn.
Choosing Appropriate Foods for Vitamin D
Only relatively few types of foods have Vitamin D in them naturally, and others are fortified. Consider which of them to include in your daily diet. You may want to take a supplement if you are particular low in this vitamin.
Dairy
Whole milk has a fairly high amount of Vitamin D, and many brands are fortified. The amount is relatively higher compared to that of skim milk and other types of milk, at one-fifth of the daily recommended dose. Eggs, especially those that are free-range, and ricotta cheese also are great sources of Vitamin D.
Fish & Meats
Salmon and tuna are especially high in Vitamin D, with half a fillet of sockeye salmon containing about twice the recommended daily dose, and a serving of tuna containing one-third. Sole, flounder, and sardines also contain some. A 3 ounce serving of beef liver has one-fourteenth of the recommended daily dose. A 3 ounce portion of pork has about one-seventh.
Other Food Sources
Mushrooms, especially the shiitake variety, are a great source of Vitamin D. Several types of cereals have been fortified with this vitamin. Choose raisin bran over corn flakes and various other types, as it has such a high dosage of Vitamin D.
To maintain a healthy lifestyle, pay attention to your levels of Vitamin D, as well as other vitamins and minerals that you consume. Carefully consider what kinds of food and other sources of Vitamin D are best for you. With proper management of your diet and time spent out in the sun, you will reap many benefits.
About the Author:
Learn more about best sources of vitamin D. At Karl Golpen's site where you can find out all benefits about having sufficent vitamin D and what it can mean for you.
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