A few years ago, Vitamin D was nothing more than calcium's buddy, a secondary nutrient that helped the bone-building mineral make its move from the belly to the bloodstream and eventually plant itself in the skeleton to keep bones strong. But now new research suggests that vitamin D may be one of the best vitamins of all for your body.
The human body produces vitamin D when skin is exposed to the sun. About 10-15 minutes of sunscreen-free exposure on the face, hands and arms several days per week is enough to maintain adequate vitamin D levels. However, people who live in the northern U.S. states, those who are not outside often and those with dark skin need to obtain vitamin D from their diets.
Vitamin D helps your body absorb calcium and phosphorous for bone strength. Low intakes may lead to Osteomalacia (weak bones).
Vitamin D may help reduce risk of cancers such as breast, colon and prostate.
Vitamin D regulates blood sugar levels, which may help prevent diabetes.
Vitamin D helps the immune system to fight infections.
Vitamin D is a potent anti-inflammatory, having a well-known focus in inflammatory diseases such as arthritis and major diseases such as heart conditions and cancer.
| Foods |
Vitamin D (IU) |
| Salmon, cooked (3.5 ounces) |
360 |
| Sardines, canned (1.75 ounces) |
250 |
| Tuna, canned (3 ounces) |
200 |
| Milk ( 1 cup) |
100 |
| Soy beverage ( 1 cup) |
100 |
| Breakfast cereal, fortified ( 1 serving) |
40 |
| Egg (1 whole) |
20 |
How much do we need?
| Population |
Vitamin D (IU) |
|
Children and adults up to 70 years
|
600
|
|
Adults older than 70
|
800
|
|
Recommendations were set by the Institute of Medicine (IOM)
|
However, there is always an option for those that are unable to incorporate these foods in their diet. You could easily get the benefits from the Sunshine Vitamin by clicking Nutrasource.com and finding a Vitamin D supplement provided by the leading companies such as VitaCore and FDC.
