Those individuals who are North of the line that connects Philadelphia to San Francisco, and Athens to Beijing, likely do not receive enough sunlight for the amount of Vitamin D that is needed. There are certain groups which tend to have lower levels of this vitamin than others, such as overweight or obese individuals or those who have darker skin. It is crucial that everyone get at least 15 minutes of sun per day.
There is evidence that people who have lower levels of Vitamin D have a higher risk of developing such diseases as certain types of cancers, tuberculosis, osteoporosis, and the seasonal flu. This is quite shocking, to say the least. Several studies have indicated that nearly half of the people in the world have a deficiency in Vitamin D.
The dosage of this vitamin that is recommended by experts varies depending on the source. Even though there was a statement made by the Institute of Medicine with recommendations of 600 UI for people between the ages of 1 to 70 and 800 once individuals turn 70, a proper estimate would be between 800 to 1,000 UI for adults. Certain members of society should take 2,000 UI or more.
There is such a thing as toxic amounts of Vitamin D. Individuals who are 9 years old and up can consume up to 4,000 UI from a supplement. The dosages that are considered appropriate for children are the following:
*0-6 months: 1,000 UI
*Ages 6-12 months: 1,500 UI
*1-3 years old: 2,500 UI
*4-8 years old: 3,000 UI
A correlation has been observed between an "overdose" in Vitamin D, and fractures and falls with elderly women, according to a study that was conducted. The participants orally ingested 50,000 UI of the vitamin once a day, once per year. Therefore, you should be careful with how much Vitamin D you consume.
Ways to Obtain 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.
Our body requires sunlight to start the process of converting cholesterol to Vitamin D. We must absorb the sunlight into our skin for this to work. Using sunscreen reduces our ability to absorb the sunlight by up to 90 percent. The sun's rays are not adequate in higher latitudes during the Winter and Fall to provide us with much Vitamin D at all.
Even if you might have heard that tannning beds are dangerous if abused, you should know that they can still be a good alternative to sunlight. Just look for a tanning salon with tanning beds high in UVB. You will need much shorter time for vitamin D than for ordinary tanning. This will reduce any risk of burning to zero.
Foods That Are the Best
A handful of foods contain Vitamin D, even though some of them have been fortified. This number is fairly small for how many contain it naturally. Think about how to add them into your diet, along with supplements if they are necessary.
Dairy
Whole milk has a fairly high amount of Vitamin D, and many brands are fortified. The amount is relatively higher compared to that of skim milk and other types of milk, at one-fifth of the daily recommended dose. Eggs, especially those that are free-range, and ricotta cheese also are great sources of Vitamin D.
Meats & Fish
Salmon and tuna are fish that both contain a very high dosage of Vitamin D, with salmon containing twice the amount and tuna having one-third of the amount that is recommended daily. Other types of fish that have Vitamin D are sole, sardines, and flounder. Beef liver and pork also contain a high amount, with 3 ounces of the liver having one-fourteenth of the daily recommended amount, and 3 ounces of pork having one-seventh.
Other Food Sources
Numerous cereals today are fortified with Vitamin D. While corn flakes do not contain as high a content as raisin bran, they both are a great way to start your morning right. Shiitake mushrooms, as well as other types of this food, also contain a good amount of Vitamin D.
It is important that you keep track of how much vitamins and minerals you consume, especially Vitamin D. Determine which foods and supplements are right for your lifestyle and needs. You are sure to benefit from managing both your time outdoors and your diet.
There is evidence that people who have lower levels of Vitamin D have a higher risk of developing such diseases as certain types of cancers, tuberculosis, osteoporosis, and the seasonal flu. This is quite shocking, to say the least. Several studies have indicated that nearly half of the people in the world have a deficiency in Vitamin D.
The dosage of this vitamin that is recommended by experts varies depending on the source. Even though there was a statement made by the Institute of Medicine with recommendations of 600 UI for people between the ages of 1 to 70 and 800 once individuals turn 70, a proper estimate would be between 800 to 1,000 UI for adults. Certain members of society should take 2,000 UI or more.
There is such a thing as toxic amounts of Vitamin D. Individuals who are 9 years old and up can consume up to 4,000 UI from a supplement. The dosages that are considered appropriate for children are the following:
*0-6 months: 1,000 UI
*Ages 6-12 months: 1,500 UI
*1-3 years old: 2,500 UI
*4-8 years old: 3,000 UI
A correlation has been observed between an "overdose" in Vitamin D, and fractures and falls with elderly women, according to a study that was conducted. The participants orally ingested 50,000 UI of the vitamin once a day, once per year. Therefore, you should be careful with how much Vitamin D you consume.
Ways to Obtain 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.
Our body requires sunlight to start the process of converting cholesterol to Vitamin D. We must absorb the sunlight into our skin for this to work. Using sunscreen reduces our ability to absorb the sunlight by up to 90 percent. The sun's rays are not adequate in higher latitudes during the Winter and Fall to provide us with much Vitamin D at all.
Even if you might have heard that tannning beds are dangerous if abused, you should know that they can still be a good alternative to sunlight. Just look for a tanning salon with tanning beds high in UVB. You will need much shorter time for vitamin D than for ordinary tanning. This will reduce any risk of burning to zero.
Foods That Are the Best
A handful of foods contain Vitamin D, even though some of them have been fortified. This number is fairly small for how many contain it naturally. Think about how to add them into your diet, along with supplements if they are necessary.
Dairy
Whole milk has a fairly high amount of Vitamin D, and many brands are fortified. The amount is relatively higher compared to that of skim milk and other types of milk, at one-fifth of the daily recommended dose. Eggs, especially those that are free-range, and ricotta cheese also are great sources of Vitamin D.
Meats & Fish
Salmon and tuna are fish that both contain a very high dosage of Vitamin D, with salmon containing twice the amount and tuna having one-third of the amount that is recommended daily. Other types of fish that have Vitamin D are sole, sardines, and flounder. Beef liver and pork also contain a high amount, with 3 ounces of the liver having one-fourteenth of the daily recommended amount, and 3 ounces of pork having one-seventh.
Other Food Sources
Numerous cereals today are fortified with Vitamin D. While corn flakes do not contain as high a content as raisin bran, they both are a great way to start your morning right. Shiitake mushrooms, as well as other types of this food, also contain a good amount of Vitamin D.
It is important that you keep track of how much vitamins and minerals you consume, especially Vitamin D. Determine which foods and supplements are right for your lifestyle and needs. You are sure to benefit from managing both your time outdoors and your diet.
About the Author:
Let Karl Golpen guide you if you are at risk of having vitamin D deficiency and want to find the best sources of vitamin D.
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