Natural Sources of Vitamin D
Vitamin D is a very important fat-soluble vitamin essential to good health. Vitamin D is available as a dietary supplement and is not present in many foods. It can also be obtained from the sun's ultraviolet rays. It is important to get vitamin D for health reasons such as bone growth.
Foods
Vitamin D is not present in many foods. Natural sources, however, can be found in many fatty fish. These fish include tuna, mackerel, salmon and sardines. Pure cod liver oil is a source of naturally occurring vitamin D, although some cod liver oils have the vitamin D removed, so it is important to check the label. Vitamin D can also be found in dietary substances such as liver, beef, cereal, margarine, fortified milk and egg yolks. Some mushrooms provide variable amounts of vitamin D2. Fortified foods provide most of the vitamin D in the American diet.
Sun
Sunlight is the most important source of vitamin D. Most people get vitamin D needs through sun exposure. Just 10 minutes of sun exposure each day can prevent deficiencies. Humans synthesize vitamin D3 in the skin when it is exposed to ultraviolet (UV) B rays. Vitamin D synthesis is affected by the season, time of day, skin melanin content and geographic latitude. Clouds and shade reduce UV rays by 60 percent.
Intake
There is a recommended daily vitamin D intake for people to maintain normal calcium metabolism and bone health. Men, women and children who are 14 to 50 years old should get 200 international units (IU) of vitamin D a day. People 51 to 70 years old should get 400 IU a day. Everyone over age 71 should get 600 IU a day.
Deficiency
Vitamin D deficiencies cause several health concerns. Osteoporosis is one of the most common deficiencies. Osteoporosis happens when bones become thin and fragile. This puts people at risk for bone fractures and breaks. Calcium and vitamin D work together to keep bones strong.
Toxicity
Vitamin D supplements in stores are synthetic vitamins. These pills are chemicals and have associated toxicity levels if high doses are taken. An overdose on synthetic vitamin D can result in symptoms such as vomiting, nausea, reduced appetite and constipation. High overdose can result in raised blood calcium levels that cause abnormal heart rates and confusion. It is important to follow directions on how much of the vitamin to take.
Benefits
It has been suggested that adequate levels of vitamin D can help reduce your risk of cancers such as colon, prostate and breast cancer. Vitamin D helps to maintain normal blood levels of phosphorus and calcium. Recent studies show that vitamin D can provide protection from not only osteoporosis, but high blood pressure and several autoimmune diseases.
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