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.
The dosage of this vitamin that is recommended by experts varies depending on the source. Even though there was a statement made by the Institute of Medicine with recommendations of 600 UI for people between the ages of 1 to 70 and 800 once individuals turn 70, a proper estimate would be between 800 to 1,000 UI for adults. Certain members of society should take 2,000 UI or more.
There is such a thing as toxic amounts of Vitamin D. Individuals who are 9 years old and up can consume up to 4,000 UI from a supplement. The dosages that are considered appropriate for children are the following:
*From 0-6 months old: 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
A correlation has been observed between an "overdose" in Vitamin D, and fractures and falls with elderly women, according to a study that was conducted. The participants orally ingested 50,000 UI of the vitamin once a day, once per year. Therefore, you should be careful with how much Vitamin D you consume.
Ways to Obtain Vitamin D
We can consume food that contains Vitamin D. Our bodies actually create Vitamin D from cholesterol. Since not many foods naturally have this vitamin, we have to be careful what we eat. Today, there are numerous foods which have been Vitamin D fortified.
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
A handful of foods contain Vitamin D, even though some of them have been fortified. This number is fairly small for how many contain it naturally. Think about how to add them into your diet, along with supplements if they are necessary.
Dairy
Milk that has been fortified has a great amount of Vitamin D, especially whole milk as opposed to skim and various other kinds. It actually has around one-fifth of the amount that has been recommended to be taken daily. Also, eggs contain a high amount, especially the free-range version. Ricotta cheese is another excellent way to get your Vitamin D compared to other cheeses.
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
Numerous cereals today are fortified with Vitamin D. While corn flakes do not contain as high a content as raisin bran, they both are a great way to start your morning right. Shiitake mushrooms, as well as other types of this food, also contain a good amount of Vitamin D.
It is important that you keep track of how much vitamins and minerals you consume, especially Vitamin D. Determine which foods and supplements are right for your lifestyle and needs. You are sure to benefit from managing both your time outdoors and your diet.
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.
The dosage of this vitamin that is recommended by experts varies depending on the source. Even though there was a statement made by the Institute of Medicine with recommendations of 600 UI for people between the ages of 1 to 70 and 800 once individuals turn 70, a proper estimate would be between 800 to 1,000 UI for adults. Certain members of society should take 2,000 UI or more.
There is such a thing as toxic amounts of Vitamin D. Individuals who are 9 years old and up can consume up to 4,000 UI from a supplement. The dosages that are considered appropriate for children are the following:
*From 0-6 months old: 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
A correlation has been observed between an "overdose" in Vitamin D, and fractures and falls with elderly women, according to a study that was conducted. The participants orally ingested 50,000 UI of the vitamin once a day, once per year. Therefore, you should be careful with how much Vitamin D you consume.
Ways to Obtain Vitamin D
We can consume food that contains Vitamin D. Our bodies actually create Vitamin D from cholesterol. Since not many foods naturally have this vitamin, we have to be careful what we eat. Today, there are numerous foods which have been Vitamin D fortified.
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
A handful of foods contain Vitamin D, even though some of them have been fortified. This number is fairly small for how many contain it naturally. Think about how to add them into your diet, along with supplements if they are necessary.
Dairy
Milk that has been fortified has a great amount of Vitamin D, especially whole milk as opposed to skim and various other kinds. It actually has around one-fifth of the amount that has been recommended to be taken daily. Also, eggs contain a high amount, especially the free-range version. Ricotta cheese is another excellent way to get your Vitamin D compared to other cheeses.
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
Numerous cereals today are fortified with Vitamin D. While corn flakes do not contain as high a content as raisin bran, they both are a great way to start your morning right. Shiitake mushrooms, as well as other types of this food, also contain a good amount of Vitamin D.
It is important that you keep track of how much vitamins and minerals you consume, especially Vitamin D. Determine which foods and supplements are right for your lifestyle and needs. You are sure to benefit from managing both your time outdoors and your diet.
About the Author:
Let Karl Golpen guide you if you are at risk of having vitamin D deficiency and want to find the best sources of vitamin D.
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