If you reside North of the latitude line connecting Beijing to Athens, and Philadelphia to San Francisco, you probably do not get adequate Vitamin D from the sun. Individuals with dark skin and those who are obese or overweight are likely to have less Vitamin D than others on average. Everyone should go outdoors and soak up the sun for 15 minutes or more, daily.
There have been surveys conducted that indicate that around half the world's population are Vitamin D deficient. This is a startling discovery, since experts have found that this vitamin has a greater significance when it comes to avoiding diseases than was originally believed. Persons who have lower amounts of Vitamin D have shown an increased incidence of such maladies as osteoporosis, certain cancers, multiple sclerosis, and even tuberculosis and the flu.
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.
You can consume too much Vitamin D. However, the amount is very high, with a limit of up to 4,000 UI for people ages 9 and older. Daily maximum amounts for children are as follows:
*Ages 0-6 months: 1,000 UI
*From 6-12 months old: 1,500 UI
*From 1-3 years old: 2,500 UI
*From 4-8 years old: 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 to Obtain Vitamin D
Vitamin D is created in our bodies out of cholesterol. We must also take some in through what we eat. Since Vitamin D is not found naturally in many foods, this can be a problem. However, through improved food "manufacturing", foods have become fortified with this crucial vitamin.
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.
A visit to a tanning salon with tanning beds high in UVB can be an alternative. There is nothing to be afraid of since all the reported risks from using indoor tanning come from abuse from people who tried to get as brown skin as possible. For vitamin D tannning, you need only 50% of the time it should take to get burned.
What Foods Are the Best Sources
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
Fortified milk is an excellent source of Vitamin D, with up to one-fifth of the daily recommended amount of Vitamin D. Whole milk has more than other types of milk. Ricotta cheese is another source, and has five times as much as other types of cheese. Eggs also have a decent amount, with free-range eggs being more nutritious. Two large eggs contain one-tenth the daily dose.
Fish & Meats
Tuna is a great source of Vitamin D, with one-third of the daily recommended value in just one serving. However, salmon has a greater amount, since you can obtain twice the recommended daily dosage from a half fillet of sockeye salmon. Other fish containing Vitamin D are sardines, sole, and flounder. You will receive one-seventh the recommended amount of the vitamin from 3 ounces of pork, and one-fourteenth of the daily dose from the same size serving of beef liver.
Additional Sources from Food
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.
Track the amount of minerals and vitamins that you have in your daily diet. Figure out which foods are the best for your needs, as well as if you should take a Vitamin D supplement. You will surely improve your health by changing your diet and time spent outdoors, as well as other aspects of your life.
There have been surveys conducted that indicate that around half the world's population are Vitamin D deficient. This is a startling discovery, since experts have found that this vitamin has a greater significance when it comes to avoiding diseases than was originally believed. Persons who have lower amounts of Vitamin D have shown an increased incidence of such maladies as osteoporosis, certain cancers, multiple sclerosis, and even tuberculosis and the flu.
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.
You can consume too much Vitamin D. However, the amount is very high, with a limit of up to 4,000 UI for people ages 9 and older. Daily maximum amounts for children are as follows:
*Ages 0-6 months: 1,000 UI
*From 6-12 months old: 1,500 UI
*From 1-3 years old: 2,500 UI
*From 4-8 years old: 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 to Obtain Vitamin D
Vitamin D is created in our bodies out of cholesterol. We must also take some in through what we eat. Since Vitamin D is not found naturally in many foods, this can be a problem. However, through improved food "manufacturing", foods have become fortified with this crucial vitamin.
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.
A visit to a tanning salon with tanning beds high in UVB can be an alternative. There is nothing to be afraid of since all the reported risks from using indoor tanning come from abuse from people who tried to get as brown skin as possible. For vitamin D tannning, you need only 50% of the time it should take to get burned.
What Foods Are the Best Sources
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
Fortified milk is an excellent source of Vitamin D, with up to one-fifth of the daily recommended amount of Vitamin D. Whole milk has more than other types of milk. Ricotta cheese is another source, and has five times as much as other types of cheese. Eggs also have a decent amount, with free-range eggs being more nutritious. Two large eggs contain one-tenth the daily dose.
Fish & Meats
Tuna is a great source of Vitamin D, with one-third of the daily recommended value in just one serving. However, salmon has a greater amount, since you can obtain twice the recommended daily dosage from a half fillet of sockeye salmon. Other fish containing Vitamin D are sardines, sole, and flounder. You will receive one-seventh the recommended amount of the vitamin from 3 ounces of pork, and one-fourteenth of the daily dose from the same size serving of beef liver.
Additional Sources from Food
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.
Track the amount of minerals and vitamins that you have in your daily diet. Figure out which foods are the best for your needs, as well as if you should take a Vitamin D supplement. You will surely improve your health by changing your diet and time spent outdoors, as well as other aspects of your life.
About the Author:
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