Team Nutritional Wellness: The Sunshine Vitamin!

from Ann Partlow Diet Tech

THE SUNSHINE VITAMIN!!! VITAMIN D Vitamin D is known as the sunshine vitamin because our bodies convert sunlight into vitamin D when it hits our unprotected skin. Vitamin D is added to many foods because it is not usually present in most foods. The sunshine vitamin naturally occurs in fatty fish like tuna and salmon. It can be found in milk, orange juice, yogurt, cheese, cereal, bread and eggs. The sun contributes to the daily production of vitamin D. Exposure for as little as 10 minutes per day is thought to be enough to prevent deficiencies. It is not necessary to be outside to get this benefit. You can sit by a window that has the sunlight streaming in, work your favorite crossword puzzle or read a book and reap the benefits of vitamin D. The benefits of vitamin D are numerous. Its major function is to maintain normal blood levels of calcium and phosphorus. The absorption of calcium to help form and maintain strong, healthy bones is one job the vitamin performs. Research has suggested this vitamin possibly will provide protection from osteoporosis, hypertension, cancer and several autoimmune diseases. Certain groups are at higher risk for vitamin D deficiency. They include the elderly, obese individuals, breastfed infants and people with limited sun exposure. The recommended doses of all vitamins are based on Adequate Intake (AI) levels established by the United States Institute of Medicine of the National Academy of Sciences. These levels are measured in International Units. An International Unit (IU) is the quantity of a substance that produces a specific effect. In the case of vitamins that would the amount needed to provide our bodies with the benefits of the vitamin. The recommended dosage for all individuals under the age of 50 is 200 IU. For all individuals from 50-70 the amount increases to 400 IU daily. People over 70 should take 600 IU. Vitamin supplements can be very beneficial but remember the most beneficial way to get the vitamins we need is through food, so try to consume foods high in vitamin D, exposure to the sun and round it out with a vitamin D supplement which is found in adequate levels in a most multiple vitamins.