Vitamin D: The New Miracle Nutrient?
By Sydney Gohring Hofer
WHY DO WE NEED VITAMIN D?
Vitamin D is called a vitamin but acts like a hormone. The most important role is to maintain healthy blood levels of calcium by increasing calcium absorption & reducing urinary calcium loss. In addition to maintaining healthy bones & teeth, Vitamin D also reduces depression, heart disease & cancer (breast, ovarian, colon & kidney), increases immunity, protects against MS, lupus & fibromyalgia & reduces insulin resistance thus aiding weight loss.
WHO IS AT RISK FOR VITAMIN D DEFICIENCY?
It is estimated that 85% of Americans have low blood levels of vitamin D, which increases their risk for illness and disease. Some groups in the population are at a higher risk for deficiency:
-Vegans
-Dark skinned people
-Elderly
-Alcoholics
-Liver & kidney disease
-Celiac disease
-Crohn’s & Colitis
-Cystic fibrosis
-Pancreatic enzyme deficiency
HOW MUCH VITAMIN D DO WE NEED?
Vitamin D requirements are 400-600 IU, but the National Academy of Science will most likely increase this requirement to 800-1000 IU. Researchers are finding that many people benefit from 1000-2000mg of vitamin D daily without any side effects.
WHERE DO WE GET VITAMIN D?
Dairy Foods:
1 cup Milk – 100 IU vitamin D
1 cup Yogurt – varies – many not fortified with vitamin D
1 oz. Swiss Cheese – 12 IU vitamin D
Non-Dairy Foods:
3½ oz. salmon – 360 IU vitamin D
3½ oz. mackerel – 345 IU vitamin D
1 ¾ oz. sardines – 250 IU vitamin D
3 oz. tuna in oil – 200 IU vitamin D
1 egg yolk – 20 IU vitamin D
Supplements:
1 Tbsp. Cod liver oil – 1360 IU vitamin D
- Vitamin D supplements should be the D3 form for the best utilization
- Aim for 15 minutes sunlight exposure without sunscreen in morning and late afternoon
- Dark skinned people need twice the amount of sun exposure
Next Article in 4 Your Health:
Breast Cancer Cure?
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