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| Vitamin D – Getting To Know This Important Nutrient |
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| By hlmonell@charter.net |
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Vitamin D, the sunshine vitamin, is a fat-soluble nutrient that is
found not only in natural foods, but is also manufactured by the body
when the skin is exposed to ultraviolet (UV) rays from the sun. And, it
may come as a surprise to many to know that this single vitamin has the
potential to not only strengthen our bones and teeth, but is also known
to protect against cancer, TB, diabetes, arthritis, the flu and even
the common cold.
It's ironic however, that despite accessibility to the outdoors, most
people aren't getting sufficient quantities. Variations in blood
concentrations can result through seasonal conditions, where cold
weather protective clothing and the sun's angle in the winter sky limit
the amount ultraviolet light that actually reaches the skin.
Additionally, skin color and dietary intake, through balanced nutrition
or vitamin supplements all affect vitamin D levels in the body.
Amazingly, when the sun's rays hit the skin, the body converts a
cholesterol-type compound into vitamin D. And, it only takes 10 to 15
minutes of exposure on the arms or legs to synthesize an adequate daily
dose of the nutrient. However, the place where a person resides will
have a significant effect on the skin's exposure to the more direct UV
rays.
Inhabitants of the more tropical regions will typically have
sufficient levels of vitamin D. However, studies reveal that people
throughout the industrial world aren't so fortunate. Individuals in
more temperate and colder climates aren't reaching the levels currently
recommended to protect the health of bones and teeth, much less the
even higher concentrations that research has indicated can provide the
additional health and cancer prevention benefits.
It's not too difficult to get the required levels if you happen to be
white skinned with your body exposed to the sun wearing nothing more
than a bathing suit at mid-day in mid-summer, no matter where you
happen to be located. Truth is, the human body can generate 10,000 to
12,000 international units (IU) of vitamin D from a half-hour of
summer-sun exposure.
Unfortunately, when heeding dermatologists' warnings about preventing
skin cancer, by limiting sun exposure and using a sunscreen, not to
mention wearing a hat, long sleeve and long pant clothing, most
individuals aren't able to take advantage of this least expensive and
most efficient source of this important vitamin.
Recommended food and other nutritional sources of vitamin D include
dairy products, predominantly fortified milk, the meat of oily fish,
such as tuna, salmon, sardines and mackerel, dark green leafy
vegetables, including spinach and broccoli, dry cereal or cereal grain
bars as well as, a variety of nutritional supplements.
When vitamin D deficiencies do occur they are usually the result of
inadequate dietary availability or intake, increased bodily
requirement, increased losses through bodily excretion, impaired
absorption and/or utilization by the body where the kidneys cannot
convert vitamin D into its active hormonal form. Or, in cases where
someone is unable to adequately absorb vitamin D from within the
digestive tract, and of course, in situations where there is limited
exposure to sunlight.
Daily diets that are deficient in Vitamin D are generally associated
with milk allergies, lactose intolerance, and strict vegetarianism.
Even infants who are fed only breast milk will also receive
insufficient amounts of vitamin D, unless they otherwise receive
appropriate levels of vitamin D supplementation.
In children,
vitamin D deficiency causes the condition known as rickets, which is a
bone disease characterized by a failure to properly mineralize bone
tissue. Rickets results in soft bones and skeletal deformities.
Surprisingly, prolonged exclusive breastfeeding without vitamin D
supplementation is one of the most significant causes of the
reemergence of rickets. Additional causes can include extensive use of
sunscreen products or even increased utilization of day-care
facilities, which can result in decreased outdoor activity and lack of
sun exposure among younger children.
In adults, vitamin D deficiency can lead to osteomalacia, which results
in muscular weakness in addition to a weakened skeletal structure. Low
levels of vitamin D may also increase the risk of developing all forms
of cancer.
Unfortunately, obtaining sufficient levels of vitamin D from natural
food sources is no easy chore. The established RDA is 200 IU, but many
researchers agree the number should fall somewhere between 1,000 IU and
2,000 IU, to lower the risk of cancer and strengthen the immune system.
So, for most people, maintaining healthy blood concentrations of this
important vitamin will require consuming a balance of vitamin D
fortified foods, as well as, ensuring adequate exposure to sunlight.
For additional information and important resources, please visit The Healing Power Of Vitamins And Nutrients
Copyright 2007 Harry Monell. All rights reserved. Please feel free to
share the entire contents of this article with your friends or post it
on your site as long as it is left intact with all links unchanged,
including this notice. |
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About the Author
Harry Monell is writing articles and maintaining New Day Nutrients.com,
a website dedicated to promoting better health and vitality by
providing useful information, advice and the latest news covering a
wide range of health and nutritional topics. For additional information and resources, please visit The Healing Power Of Vitamins And Nutrients
Source: ArticleTrader.com
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