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]
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