The
sunshine vitamin, or vitamin D, is obtained through food consumption or
through, as the nickname might suggest, mild sunlight exposure. With summer
right around the corner it only seems fitting to discuss the benefits of
vitamin D. Vitamin D is technically considered a pro-hormone because the body
can produce sufficient amounts of vitamin D with approximately 5 to 10 minutes
of sun exposure on bare skin two to three times per week. However, it is
estimated that 50 % of adults worldwide are deficient in vitamin D, which is
why dietary intake of foods rich in vitamin D seems to be important. Vitamin D
consumption also may provide numerous health benefits: bone strength, decreased
flu risk, and cancer prevention.
Vitamin D
plays a role in calcium and phosphorous levels, which are the primary minerals
in bones. A Vitamin D deficiency may present rickets in children, which results
in a bow-legged appearance, as well as osteoporosis, which weakens bones and is
capable of inducing stress fractures.
One study
found that children supplemented with 1200 international units (IUs) of vitamin
D during the winter month had a decreased risk for influenza A.
Recent
studies have also found that Vitamin D’s impact in cell growth and
communication can aid in cancer prevention by slowing the growth and
development of cancerous cells through calcitrol, which is the hormonally
active form of vitamin D.
The
recommended dietary allowance for vitamin D is 200 IUs; 400 IUs is recommended
for adults over 50, and 600 IUs for adults over 70. The best way to get vitamin
D through diet is by consuming fatty fish such as herring, salmon, and
sardines. Milk is also fortified with vitamin D.
Supplements are also a means
of obtaining vitamin D, but consuming foods rich in vitamin D is ideal.
There is
also a toxicity risk at intakes greater than 4000 IUs, but the National
Institutes of Health note that toxicity is rare if intake is less than 10000
IUs.
To see this article and a complete list of vitamin D sources
visit:
http://www.medicalnewstoday.com/articles/161618.php
No comments:
Post a Comment