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.
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:
*0-6 months: 1,000 UI
*Ages 6-12 months: 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.
Ways to Obtain 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.
Our body requires sunlight to start the process of converting cholesterol to Vitamin D. We must absorb the sunlight into our skin for this to work. Using sunscreen reduces our ability to absorb the sunlight by up to 90 percent. The sun's rays are not adequate in higher latitudes during the Winter and Fall to provide us with much Vitamin D at all.
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.
Meats & Fish
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.
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.
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.
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:
*0-6 months: 1,000 UI
*Ages 6-12 months: 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.
Ways to Obtain 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.
Our body requires sunlight to start the process of converting cholesterol to Vitamin D. We must absorb the sunlight into our skin for this to work. Using sunscreen reduces our ability to absorb the sunlight by up to 90 percent. The sun's rays are not adequate in higher latitudes during the Winter and Fall to provide us with much Vitamin D at all.
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.
Meats & Fish
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.
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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