The Sunshine Vitamin

By: Suzanna Harmening

Vitamin D Does A Body Good…..Remember as a child how your parents would make you finish that glass of milk with your dinner and how every summer day was spent playing outside.  Well you did not know it then, but you were actually getting your recommended dose of Vitamin D.  With today’s children spending more time indoors and fast foods replacing sit down dinners, it’s important not to neglect your body’s needs for Vitamin D.

Dubbed the “Sunshine Vitamin”, Vitamin D plays an important role in your body’s well being.  It contributes to many of your basic body functions along with helping to ward off potential diseases.  Let me break down exactly how helpful this vitamin is to your body and why you need to maintain adequate levels of it.

§  The major biologic function is to conserve regular blood levels of calcium and phosphorous and aiding in the absorption of calcium for strong bones and healthy teeth.

§  It has lately been proven to boost the immune system against several disorders and diseases such as; the common cold, reducing the risk of developing multiple sclerosis, rheumatoid arthritis in women, cancer, and the severity of asthma symptoms.

§  It is significant in assisting the brain’s well being later in life.

§  “D” also could defend our body against any damage from low levels of radiation.

§  Upholding a healthy body weight is also a plus with this vitamin.

Vitamin D can be found in various foods, supplements, and surprisingly right outside your back door.  Studies show that 70% of today’s children are not getting enough Vitamin D into their diet. Most experts agree that 1,000 to 2,000 IU per day is needed for optimum health.  The following is a list of different methods of how to obtain Vitamin D;

ü  Milk

ü  Orange Juice

ü  Soy Drinks

ü  Yogurt

ü  Salmon

ü  Mackerel

ü  Tuna

ü  Sardines

ü  Catfish

ü  Liver

ü  Beef

ü  Eggs

ü  Swiss Cheese

ü  Margarine

ü  Mushrooms

ü  Cod liver oil

ü  Supplements

ü  Sunshine

Sunlight Exposure (full body exposure)	3,000 – 20,000 IU
Salmon (3.5 oz. of fresh, wild salmon)	600 – 1,000 IU
Salmon (3.5 oz. of fresh, farmed salmon)	100 – 250 IU
Fortified Whole Milk, 8-oz. glass	100 IU
Fortified Multi-vitamin	400 IU

Most of us are not aware that 90 % of our Vitamin D needs; can be done naturally through the sun.   It’s true!  Vitamin D is made when ultraviolet rays come in contact with your skin.  And we get the UV rays from sun exposure.  The amount your body needs varies depending on your skin color.  Fair skinned people only need 10 to 15 minutes in direct sunlight without sunscreen.  If your skin is tanner then you need more, 15 to 25 minutes a day.  Dark skin may require up to six times the sun exposure to make the same levels as a fair skinned person. 

So turn off the television put down the cell phones and stop playing on the computer!  Go outside and soak up your dose of Vitamin D.  (And don’t forget your glass of milk with dinner.)

Hope you enjoyed this week’s lesson on the importance of Vitamin D.  Check back on April 1^st when I discuss the importance of fish oil.

Sources:

Nordqvist, Christian. "Medical News Today." What Is Vitamin D? What Are The Benefits Of Vitamin D?. © 2011 MediLexicon International Ltd, 24 Aug 2009 . Web. 16 Mar 2011. <http://www.medicalnewstoday.com/articles/161618.php>.

Holick, MF. Vitamin D Deficiency. New England Journal of Medicine, July 2007