If you reside North of the latitude line connecting Beijing to Athens, and Philadelphia to San Francisco, you probably do not get adequate Vitamin D from the sun. Individuals with dark skin and those who are obese or overweight are likely to have less Vitamin D than others on average. Everyone should go outdoors and soak up the sun for 15 minutes or more, daily.
Shockingly, some surveys suggest that half of the world's people have inadequate levels of Vitamin D. These statistics are concerning, because Vitamin D has been determined to play a larger role in fighting diseases than was previously thought. In fact, diseases such as multiple sclerosis, osteoporosis, some cancers, and infectious diseases such as the seasonal flu and tuberculosis have shown up more in individuals who have low levels of Vitamin D.
How much Vitamin D is actually recommended varies depending on which expert you ask. Those who are most at risk should take 2,000 UI or more daily. A realistic estimate is 800 to 1,000 UI for adults in general, though a report by the Institute of Medicine has listed 800 UI of Vitamin D daily for individuals over 70 years old, and 600 UI for people between 1 and 70.
You can consume too much Vitamin D. However, the amount is very high, with a limit of up to 4,000 UI for people ages 9 and older. Daily maximum amounts for children are as follows:
*From 0-6 months old: 1,000 UI
*Ages 6-12 months: 1,500 UI
*Ages 1-3: 2,500 UI
*From 4-8 years old: 3,000 UI
There has been a survey done that indicates a connection between increased falls and fractures in older women, and extremely high dosages of Vitamin D. The participants who were involved took Vitamin D orally in the amount of 50,000 UI once daily on a single day yearly. This is why it is important to check your dosages from any supplements you consume.
How We Get Our Vitamin D
While our bodies convert cholesterol to Vitamin D, we also can take it in through the foods that we eat. We must be careful, as very few foods actually contain the vitamin naturally. Choose those foods that are Vitamin D fortified, if possible.
In order to have cholesterol turned into Vitamin D in our bodies, it requires sunlight. Our skin needs to soak up an adequate amount. Sunblock or sunscreen hinders the absorption by up to 90 percent. Also, in the Fall and Winter in higher latitudes, people will not be exposed to adequate sunlight.
A visit to a tanning salon with tanning beds high in UVB can be an alternative. There is nothing to be afraid of since all the reported risks from using indoor tanning come from abuse from people who tried to get as brown skin as possible. For vitamin D tannning, you need only 50% of the time it should take to get burned.
Foods That Are the Best
There are relatively few foods that have Vitamin D in them normally. However, there are a handful that provide a great amount of Vitamin D, especially when they are fortified. Carefully consider how these can fit into your diet, as well as adding in supplements.
Dairy
Fortified milk is an excellent source of Vitamin D, with up to one-fifth of the daily recommended amount of Vitamin D. Whole milk has more than other types of milk. Ricotta cheese is another source, and has five times as much as other types of cheese. Eggs also have a decent amount, with free-range eggs being more nutritious. Two large eggs contain one-tenth the daily dose.
Fish & Meats
Tuna is a great source of Vitamin D, with one-third of the daily recommended value in just one serving. However, salmon has a greater amount, since you can obtain twice the recommended daily dosage from a half fillet of sockeye salmon. Other fish containing Vitamin D are sardines, sole, and flounder. You will receive one-seventh the recommended amount of the vitamin from 3 ounces of pork, and one-fourteenth of the daily dose from the same size serving of beef liver.
Other Food Sources
Mushrooms, especially the shiitake variety, are a great source of Vitamin D. Several types of cereals have been fortified with this vitamin. Choose raisin bran over corn flakes and various other types, as it has such a high dosage of Vitamin D.
Track the amount of minerals and vitamins that you have in your daily diet. Figure out which foods are the best for your needs, as well as if you should take a Vitamin D supplement. You will surely improve your health by changing your diet and time spent outdoors, as well as other aspects of your life.
Shockingly, some surveys suggest that half of the world's people have inadequate levels of Vitamin D. These statistics are concerning, because Vitamin D has been determined to play a larger role in fighting diseases than was previously thought. In fact, diseases such as multiple sclerosis, osteoporosis, some cancers, and infectious diseases such as the seasonal flu and tuberculosis have shown up more in individuals who have low levels of Vitamin D.
How much Vitamin D is actually recommended varies depending on which expert you ask. Those who are most at risk should take 2,000 UI or more daily. A realistic estimate is 800 to 1,000 UI for adults in general, though a report by the Institute of Medicine has listed 800 UI of Vitamin D daily for individuals over 70 years old, and 600 UI for people between 1 and 70.
You can consume too much Vitamin D. However, the amount is very high, with a limit of up to 4,000 UI for people ages 9 and older. Daily maximum amounts for children are as follows:
*From 0-6 months old: 1,000 UI
*Ages 6-12 months: 1,500 UI
*Ages 1-3: 2,500 UI
*From 4-8 years old: 3,000 UI
There has been a survey done that indicates a connection between increased falls and fractures in older women, and extremely high dosages of Vitamin D. The participants who were involved took Vitamin D orally in the amount of 50,000 UI once daily on a single day yearly. This is why it is important to check your dosages from any supplements you consume.
How We Get Our Vitamin D
While our bodies convert cholesterol to Vitamin D, we also can take it in through the foods that we eat. We must be careful, as very few foods actually contain the vitamin naturally. Choose those foods that are Vitamin D fortified, if possible.
In order to have cholesterol turned into Vitamin D in our bodies, it requires sunlight. Our skin needs to soak up an adequate amount. Sunblock or sunscreen hinders the absorption by up to 90 percent. Also, in the Fall and Winter in higher latitudes, people will not be exposed to adequate sunlight.
A visit to a tanning salon with tanning beds high in UVB can be an alternative. There is nothing to be afraid of since all the reported risks from using indoor tanning come from abuse from people who tried to get as brown skin as possible. For vitamin D tannning, you need only 50% of the time it should take to get burned.
Foods That Are the Best
There are relatively few foods that have Vitamin D in them normally. However, there are a handful that provide a great amount of Vitamin D, especially when they are fortified. Carefully consider how these can fit into your diet, as well as adding in supplements.
Dairy
Fortified milk is an excellent source of Vitamin D, with up to one-fifth of the daily recommended amount of Vitamin D. Whole milk has more than other types of milk. Ricotta cheese is another source, and has five times as much as other types of cheese. Eggs also have a decent amount, with free-range eggs being more nutritious. Two large eggs contain one-tenth the daily dose.
Fish & Meats
Tuna is a great source of Vitamin D, with one-third of the daily recommended value in just one serving. However, salmon has a greater amount, since you can obtain twice the recommended daily dosage from a half fillet of sockeye salmon. Other fish containing Vitamin D are sardines, sole, and flounder. You will receive one-seventh the recommended amount of the vitamin from 3 ounces of pork, and one-fourteenth of the daily dose from the same size serving of beef liver.
Other Food Sources
Mushrooms, especially the shiitake variety, are a great source of Vitamin D. Several types of cereals have been fortified with this vitamin. Choose raisin bran over corn flakes and various other types, as it has such a high dosage of Vitamin D.
Track the amount of minerals and vitamins that you have in your daily diet. Figure out which foods are the best for your needs, as well as if you should take a Vitamin D supplement. You will surely improve your health by changing your diet and time spent outdoors, as well as other aspects of your life.
About the Author:
Learn more about best sources of vitamin D. At Karl Golpen's site where you can find out all benefits about having sufficent vitamin D and what it can mean for you.
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