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Nutrition

Eating right for emotional and physical health.

Understanding the Essentials of Vitamin D

Nutrition | January 23rd, 2009 by Heather Ashare

Lately, Vitamin D has been receiving its 15 minutes of fame, and rightfully so. Recent research has showed that Vitamin D is not only great for building bones–it’s also a potential cancer-fighter and may prevent Type II diabetes.

Here’s a closer look at this powerhouse nutrient.

Vitamin D 101

Vitamin D is a fat-soluble vitamin that our skin produces when it comes in contact with ultraviolet rays. We can also get it from other supplemental sources. Getting enough Vitamin D is not a big concern for those living in sunny climates, but those of us who live in northern latitudes, spend a lot of time indoors, or wear heaps of sunblock, we may be at risk for Vitamin D deficiency.

No Bones About It

Vitamin D is absolutely necessary for bone growth, and it promotes the absorption of calcium. Starting at age 35, the rate at which old bone is removed far exceeds the rate at which new bone is formed. Risk of osteoporosis therefore increases dramatically as we age, particularly for women. It is crucial that women get enough Vitamin D from a young age rather than waiting until they hit their mid-30s when it can be too little, too late.

Boost Your Immunity

Recent studies have demonstrated that Vitamin D protects your immune system by making it stronger and more resilient to foreign invaders. It may also protect against autoimmune disorders, which affect more women than men. Current research suggests that Vitamin D may play a role in preventing multiple sclerosis, rheumatoid arthritis, and chronic-fatigue syndrome, three prevalent autoimmune conditions.

Prevent Disease

Recently, adequate intake of Vitamin D has been associated with a lessened occurrence of certain cancers like breast, ovarian, prostate, and colon. Additionally, Vitamin D may help to regulate blood pressure and insulin. This is encouraging news for those at risk of hypertension, diabetes, and heart disease.

Where to Get It

Vitamin D is found naturally in sunlight as well as in foods like eggs, dairy, and some fish. And remember to drink your (fortified) milk, and don’t toss out all the yolks in your next egg-white omelet. That beautiful yellow globe houses this important nutrient.

In regards to supplements, opt for Vitamin D3, which your body absorbs better than D2. Look for a supplement that pairs Vitamin D with calcium or magnesium–they enhance the effectiveness of each other. Since many of us run the risk of being Vitamin D deficient and because dosage guidelines haven’t been updated in light of this recent research, many health and medical experts are encouraging you to get 2,000 IUs (international units) of D each day.

If you’re concerned about whether you’re taking the right amounts, talk to your medical practitioner.

Reap the Benefits

It’s predicted that in the months and years to come, Vitamin D will continue to make health headlines as further research gleans more understanding into this wondrous nutrient. You can do your part to reap Vitamin D’s benefits by eating a healthy and varied diet, getting small amounts of sunshine each day, and taking a quality-grade Vitamin D supplement.

[Photo by mastrobiggo]

 

Viewing 3 Comments

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    Great info on Vitamin D. I will post this over the weekend to my Fibromyalgia and Chronic Fatigue Syndrome website at http://www.healthmattersshow.com.

    It's amazing how many people today are affected from Vitamin D deficiency.

    Cinda Crawford, host of the Health Matters Show
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    I'd be interested in reading the studies that suggest Vitamin D prevents RA. I worked at The Arthritis Society and don't recall ever encouraging the intake of Vitamin D. Is it possible to share links to these studies? Thanks!
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    FROM SHARON LEVIN HEAD FIBROMYALGIA SOUTHERN AFRICA www.fibromyalgiasa.co.za-
    AM 15 YEARS IN REMISSSION FROM THE PAIN, THE FATIGUE, THE EVERY NASTY THAT THIS+CFS+ADRENAL FATIGUE CAN GIVE ALL SUFFERERS. HAVE BEEN ON 50,000IU'S VIT D 3 1 WEEKLY SINCE DIAGNOSED TOO, 26 YEARS AGO WITH, WITH'A RARE FORM OF OSTEPOROSIS. HOWEVER TOOK MY LIFE BACK INCLUDING VIT D REMAINING ON AND ADVISING ALL MY PATIENTS (BECAME A HEALTHCARE CONSULTANT AND ANTI-AGEING COUNSELLOR FOR ALL FM-RELATED CONDITIONS. SO VIT D MAY BE SPOKEN ABOUT NOW, BUT IN THIS SO-CALLED 3RD WORLD COUNTRY, I WAS ADVISED, IF ONLY UPON THIS SUPPLEMENT CORRECTLY, THAT LONG AGO! I'D ADVISE, AS AN HOLISTIC COUNSELLOR/CONSULTANT/CLIN NUTR/ET AL THAT ALL FM/CFS/CFIDS/ADRENAL FATIGUE/TTT/GWI/OSTEOPOROTICS/DIABETICS/INSULIN RESISTANT CHILDREN AND ADULTS DEMAND SUPPLEMENTAL DOSES TO ASSIST IN THE CONTROL OF ILNESSES, VIT D3 AT CORRECT DOSAGES FOR AGES AND CONDITIONS. THERE ARE MANY NUTRIENTS AND MINERALS AND VITASMINS THAT ARE FOUND IN FRUITS AND VEGS, BUT NEVER ENOUGH TO COMPENSATE FOR THE INABILITY OF THE PHYSIOLOGICAL BRAIN AND BODY TO BE SATED, ELIMINATE THE TOXINS PUT INTO THE BODY WITH A CLINICAL NUTRITIONIST, ADD IN MODERATE AN-AEROBIC AND AEROBIC EXERCISE WITH STRETCH AND STRENGTH TEACHER TRAINED IN AIDING YOUR WELLNESS, INCLUDE THE BEST MULTI MIN/VIT ON THE MARKET, ADD IN THE VIT D3, CORRECT AMOUNT OF SPECIFIC B'S, ESTER C, 1000MG, PREGNENALONE, AND OTHER SUPPLEMENTS (ANTI-AGEING BRAIN-BODY), AND TAKE SOME LIKE COACH CLASSES WITH STRESS MANAGEMENT, AND MEDITATE (PRAYER) TO GENTLE MUSIC/TM AND REVIVE YOUR BODY, MIND AND SOU/SPIRIT! GOOD LUCK SHARON LEVIN fmssha@ibi.co.za
 
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