Some foods that contain vitamin D include: cod liver oil, salmon, mackerel, tuna, sardines, fortified foods, eggs, beef liver
Let the Sunshine In
A good way to increase Vitamin D in our diet is through supplementation of about 5,000 IUs per day in the winter, and 2,000 IUs per day in the summer if you receive sun exposure during midday.
Vitamin D is the hottest nutrient under the sun these days. But is America getting enough? With spring there are more opportunities to catch some rays, we may think we're getting the vitamin D we need from the sun. But the reality is, we can't always count on the sun to supply all the vitamin D we need, especially if you wear sunscreen. There's a huge gap between the vitamin D we're supposed to get, and the vitamin D we actually get from foods in our diets. In fact, seven out of 10 Americans fall short of the recommended vitamin D in their diets each day. But there is good reason to look to your diet for the much-needed super nutrient.
New and emerging research continues to support that vitamin D, nicknamed the "sunshine vitamin," also helps support normal muscle function, and a healthy immune system, in addition to helping build strong bones. We invited Naturopathic Doctor Dennis Godby and Registered Dietitiean Meghan O'Hara to set the record straight on "the sunshine vitamin." They explain why vitamin D is such an important super nutrient and offer tips for getting the recommended amounts of this essential nutrient in our diets.
How much vitamin D is needed for health?
There is quite a debate going on these days about the adequate amount of vitamin D recommendations. The general recommendations were just changed from 400 IU's to 600 IU's/day, but there is still debate to up it higher. The first place to start is to test your blood serum levels to see where you are. The specific vitamin D test to check is called the 25-hydroxyvitamin D. The optimal range for this test is 60-80 nanograms per milliliter, which very few individuals meet. Depending on where an individual's level falls, Dr. Dennis Godby suggests taking up to 5,000 -10,000 IU's/day until they are back at an acceptable level.
Let the Sunshine In
A deficiency in vitamin D has been shown to have increased risks of:
Arthritis; Autoimmune disorders Many forms of cancer; Cardiovascular health; Chronic pain: Depression; Diabetes; Fatigue; Infertility and PMS, Influenza and colds, Obesity and metabolic syndrome Osteoporosis; Seasonal affective disorder.
For more information visit the Vitamin D Research Counsil at http://www.vitamindcouncil.org/vdds.shtml
Sacramento & Company / News10