Many food sources contain both vitamin D and calcium which is an excellent combination since vitamin D is required for proper absorption of calcium. Our body is capable of producing its own vitamin D by getting sun rays and converting them into something useful.
However, most of us work indoors and don’t go out for healthy activities involving basking in the sun or playing some sport outdoors. Because of this reason the calcium we obtain from food does not get absorbed by the blood stream and is lost through urine. We need to add food sources of vitamin D and calcium to our everyday diet to ensure maximum calcium absorption.
The best food sources of vitamin D and calcium are fish and seafood. Sardines and salmon contain adequate amounts of both calcium and vitamin D and they should be consumed at least once a week especially by calcium deficient people and women above the age of 40.
Similarly, shrimps, oysters and sea vegetables are good sources of calcium as well as vitamin D and some other nutrients. Canned seafood and other sources can also be added to everyday diet to ensure a healthy, full-of-nutrients meal.
Recommended calcium intake for people belonging to the age group pf 19 – 50 is 1000 mg/day. Teenagers should consume up to 1300 mg/day, and postmenopausal women need at least 1500 mg of calcium per day. 200 IU of vitamin D is normally enough to fulfill a day’s needs for an average, healthy person.
Milk is also one of the food sources of vitamin D and calcium. Fortified orange juice, canned tuna, mackerel, and egg yolk contain adequate quantities of vitamin D. Similarly, elderly people can use soy beverages and soy milk to fulfill their daily calcium and vitamin D requirements. Boiled bone soup is a good source of calcium and should be added to everyday diet.
Calcium supplements available on the market contain calcium, magnesium, vitamin D and many other useful minerals and vitamins. They can also be used as a source of both vitamin D and calcium. Liquid supplements are equally effective and they are ideal for children and elderly people.
Coral calcium is a variant on calcium carbonate used in making effective calcium supplements. It has a high absorption rate, and therefore it is best absorbed in the presence of stomach acid and vitamin D. It also assists in proper digestion of food and treatment of conditions associated with calcium deficiency like brittle nails, muscle cramps, joint pains and constant fatigue.
For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone Protect. We have personally been using this formula for over 3 years with excellent health results.
You can learn more about our product of choice and why we use this product above all other calcium formulas at optimal bone health
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com
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Vitamin D helps in the absorption of calcium, and therefore taking vitamin D with calcium is very beneficial. Our body is capable of making its own vitamin D by using sun rays when they interact with the oil present in our skin. However, many of us don’t even go out during the day and remain deficient of this nature’s gift.
As a result, calcium obtained from food or supplements do not get absorbed by the bloodstream and is lost through urine. Doctors advise taking multi-vitamin or vitamin D supplements along with calcium supplements. A much better option is to select a supplement product that contains both these nutrients along with some other minerals and vitamins.
Natural sources of calcium and vitamin D are fish and seafood. They have been considered the most healthful sources of obtaining vitamin D with calcium as they contain adequate amounts of both nutrients. Other good dietary sources are vegetables and beans.
In addition to vitamin D, our body also needs phosphorus for proper absorption of calcium and other minerals. That is why it is advisable to add a good supplement source to your everyday diet containing calcium, phosphorus, magnesium and some other minerals.
Recently, it has been found that coral calcium; especially the one obtained from the Okinawa island of Japan, is not only composed of calcium carbonate but also contains all these minerals in just the right quantities. Supplements made with this ingredient are the most beneficial for long-term health and they also help in overcoming calcium deficiency fairly quickly.
Taking vitamin D with calcium supplements improves their effectiveness and brings a lot of other health benefits. Consult a health specialist or a dietician to learn about the recommended daily allowances of calcium, vitamin D and other nutrients. Normally, it is recommended to consume at least 1000-1200 mg of calcium on a daily basis. However, this dosage can be increased or decreased depending on your overall physique and severity of calcium deficiency in your body.
A supplement product containing 200 IU of vitamin D and 300-500 mg of calcium is an ideal combination. Consuming 2-3 tablets daily right after meals is usually sufficient, however, some doctors also recommend eating 2 tablets or capsules after every meal. Liquid supplements are also available on the market containing vitamin D, calcium and magnesium and they are very effective, especially for children and elderly people.
For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone Protect. We have personally been using this formula for over 3 years with excellent health results.
You can learn more about our product of choice and why we use this product above all other calcium formulas at optimal bone health
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com
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I did some research on calcium and vitamin D, and if I were a woman I would definitely take a calcium and vitamin D supplement.
Breast Cancer
This is not the first time I read about the possible cancer protection effects of vitamin D or calcium. However, as more evidence is built, the more convincing the argument for supplementation becomes.
There was a recent study from Brigham and Women's Hospital and Harvard Medical School in Boston. The study results suggest that vitamin D and calcium supplementation may reduce the risk of breast cancer by one-third. This should encourage all women to get an adequate amount of vitamin D and calcium through diet and supplementation.
Men
Men should also consider vitamin D and calcium supplementation if their diets are low in either nutrient. Men can and do get breast cancer. Calcium and vitamin D also have many other nutritional benefits for men and women.
Calcium's potential benefits
* Increasing weight loss
* Decreasing blood pressure
* Decreasing cholesterol
* Preventing osteoporosis
* Preventing stroke
* Preventing colon cancer
* Preventing gum disease
Vitamin D's potential benefits
* Decreasing blood pressure
* Preventing heart disease
* Preventing osteoporosis
* Preventing arthritis
* Preventing colorectal and prostate cancer
Where to find them
Calcium can be found in milk, cheese, yogurt, almonds, broccoli, cabbage, and dark leafy green vegetables. Vitamin D can be found in eggs and cold water fatty fish such as salmon or tuna. There are also foods fortified with calcium and/or vitamin D to consider.
If you decide to go the supplement route the daily doses to aim for are at least:
* Calcium: 1000mg
* Vitamin D: 5mcg
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There is so much hype about Vitamin D these days. Learn about the role Vitamin D plays in our bodies, how it affects depression, general body aches and pains, and symptoms of Vitamin D deficiency.
What Does Vitamin D Do?
Vitamin D has a definitive role in the body. It's main purpose is to regulate the normal blood levels of phosphorus and calcium. Without calcium to keep your bones strong they would be come brittle or thin and vulnerable to very unnecessary diseases such as Osteoporosis. Osteoporosis is a major public health threat for an estimated 44 million Americans. Taking Vitamin D along with calcium supplements is a step in the right direction to combating bone loss.
Vitamin D Deficiency.
Symptoms of Vitamin D deficiency can include Rickets as well as Ostomalacia. Skeletel Deformities can be caused by Rickets and Osteomalacia in adults is the side affect of Vitamin D levels being low and resulting in muscular weakness and weak bones. Hence, the body aches and pains.
Symptoms of Vitamin D Deficiency
# Nausea
# Diarrhea
# Constipation
# Anorexia
# Weakness
Sometimes unexplained body aches and pains are symptoms of Vitamin D deficiency. Vitamin D profoundly affects the brain and therefore can have a huge affect on depression and seasonal affective disorder. Be sure to consult your Doctor on this as the studies change all the time.
Foods Rich in Vitamin D
# Fish and Fish Oils
# Milk Products
# Eggs
# Liver
# Fortified Foods
You can make sure you get plenty of these foods in your diet on a regular basis and get at least 15 minutes of sunshine a day when possible.
Some studies show Vitamin D can help combat cancer and other diseases. As this gives one hope you certainly do not want to take too much vitamin D as this can lead to the symptoms listed above, and in addition, if improperly diagnosed, can add additional symptoms that confuse the Doctor in searching for the real diagnosis.
Vitamin D's role in depression, general body aches and pains due to muscle weakness, and it's possible role in many diseases is exciting and can be managed sensibly. Try to get 15 minutes of sunshine whenever possible without sunscreen, eat Vitamin D rich foods, and supplement with your Doctor's advice.
Pam McCall is co-owner/writer/designer of two websites. Area Rugs by McCall's - Browse and buy Area Rugs online. McCall's Bridal Registry available online now.
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There are a number of readily available foods with vitamin d that will count towards our body's minimum recommended daily amount of 10mcg. However, the only foods that are naturally rich in vitamin d are fish and in particular, oily and fatty fish such as salmon, mackerel, tuna, sardines and herring. Vitamin d is contained to a lesser extent in such things as eggs, liver and margarine as well as a number of fortified foods such as cereals and milk.
Sources of Vitamin d
However, important as these foods are, it is necessary to understand that our bodies get vitamin d in two different ways and that the first and best way comes from natural sunlight, this is why it is sometimes referred to as the 'Sunlight Vitamin'. The ultraviolet rays from the sun will automatically trigger a reaction in our skin and this is what allows our bodies to create this important vitamin naturally.
There are a number of variables that will determine how much vitamin d your body creates such as skin type and age. Younger, fairer skin tends to produce the most vitamin d in the shortest space of time. Nor is it necessary to spend hours in the sunshine to meet our daily needs. Anything from 5 minutes, if you have fair skin, to 20 minutes, if you skin is darker will be enough.
You don't have to strip of either, just by exposing your face and arms a couple of times a week, from late morning to mid-afternoon will be sufficient to enable your body do its stuff. In actual fact, we don't need vitamin d every day as it's what is known as a fat soluble vitamin which means that it can be stored by your body.
What is Vitamin d?
Vitamin d is important in that it helps our bodies to absorb calcium, essential for healthy bones and teeth. It also helps regulate our heartbeat and helps our blood to clot. There is also evidence to suggest that it can help in reducing the risk from certain cancers, prostate, colon and breast for example. Our bodies also need more vitamin d as we get older.
Now sadly, not all of us live in a country or have a climate where the sun shines on a regular basis and of course, there are always those dark winter months when your vitamin d levels will naturally fall to their lowest levels. This is the time where eating a diet of foods rich in vitamin d becomes particularly important and it is also worth considering taking a dietary supplement, this can either be a specific vitamin d supplement or even a good multivitamin, to ensure that your body maintains a healthy level. It is also important to understand that too much vitamin d can create its own health problems, so as with any supplement it is important not to exceed the recommended dosage.
Vitamin d deficiency
If our bodies don't get enough vitamin d, in time this can lead to problems such as osteoporosis in adults and rickets in children as well as a condition called osteomalacia which causes weakness in the muscles and bones.
In this day and age, nobody should suffer from a lack of vitamin d. A little bit of sunshine a couple of times a week, a healthy diet containing foods with vitamin d i.e. some oily fish twice a week and if necessary a vitamin supplement will ensure that your body gets all that it needs.
Learn more about the benefits of vitamin d and discover more information about other important vitamins essential to your good health and wellbeing
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In some recent animal studies vitamin D has strikingly reduced cancerous tumor growth. In addition, a large number of observational studies in people have linked low vitamin D consumption to an increase risk of cancer. The type of cancers linked are numerous: breast, rectum, esophagus, stomach, bladder, ovaries, prostate, kidney, uterus and lung; a substantial list of cancers to say the least.
Researchers at Creighton University in Omaha conducted a double-blind, randomized, placebo controlled trial, the most reliable form of clinical information obtained. Among 1,179 community-living, healthy, post-menopausal women, they reported last year in the American Journal of Clinical Nutrition that over the course of four years, those that took calcium and 1,100 International Units of vitamin D-3 developed roughly 80% fewer cancers than those that just took calcium or a placebo. What an extraordinary endorsement for the benefits of vitamin D!
Vitamin D is quickly becoming the powerhouse nutrient and for good reason. Vitamin D has significant benefits and with the latest findings we are discovering that the current RDA for vitamin D might be dramatically low. Currently the RDA for vitamin D is 400 I.U. Probably over the next few years, as the information uncovered by these types of studies is finalized and the information gets processed by the FDA, you will see a dramatic increase in the RDA for vitamin D.
Vitamin D is not just beneficial in reducing the risk of cancer. Vitamin D has many significant responsibilities in the body. These include...
*Maintaining Your Calcium Balance
*Immune Boosting
*Plays a role in Insulin Secretion
*Regulates Blood Pressure
*Disease Prevention
Many of you may know that vitamin D is a fat-soluble vitamin as opposed to a water-soluble vitamin like vitamin C for instance. The danger with fat-soluble vitamins is that it is possible to overdose and develop vitamin-toxicity. Healthy people rarely get vitamin D toxicity. One should not be concerned about this unless they are taking extremely high amounts consistently, such as 7,000 - 10,000 I.U.s. Also, don't worry about getting vitmain D toxicity due to overexposure of sunlight as this is very uncommon.
It is very difficult to get all the nutrients we need from the food we eat. Vitamin D is no exception and there are a wide range of vitamin D supplements in the marketplace. We strongly recommend getting your vitamin D in a non-synthetic vitamin D3 form and definitely take it with calcium in the proper ratios.
Vitamin D is tough to get from food especially for vegetarians. Here is a list of foods that are a natural source of vitamin D...
*Herring
*Catfish
*Salmon
*Mackerel
*Sardines
*Tuna
*Eel
...and the one natural source not found in water...
*Mushrooms
The more research being done on vitamin D, the more we are understanding its overall importance to our health.
Reaching millions of people with the message of Simple Balanced Health, through radio and television, Joe Costello is a well-respected health activist, researcher and communicator. Joe founded Kylea Health in 1995 and has helped hundreds-of-thousands of people get back on the road to better health with cutting-edge nutritional solutions. For more information about Joe Costello and Kylea Health visit http://www.kylea.com.
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You've probably heard that clever marketing slogan, "Milk: It does a body good," touting the benefits of a diet that includes vitamin D-fortified and calcium-rich milk. Calcium, however, seemed to be getting most of the credit. Vitamin D, also known as calciferol, does aid in the absorption of calcium, helping to form and maintain strong bones, however, there's more to the story. The past year has seen the release of several new findings showing the overwhelming additional benefits of having appropriate levels of vitamin D-as well as the risks of having a vitamin D deficiency-that have pushed vitamin D into the nutrient spotlight. Here are some of those findings:
* Several observational studies have linked low vitamin D levels to an increased risk of cancer including breast, rectum, ovary, prostate and lung. According to Dr. Michael F. Holick, head of the Vitamin D, Skin and Bone Research Laboratory at the Boston University School of Medicine, "Activated vitamin D is one of the most potent inhibitors of cancer cell growth."
* A recent Washington Post article that featured Hector DeLuca, a University of Wisconsin biochemist who has been a pioneer in vitamin D research, revealed that rates of colon cancer are 50% lower in parts of the country that are generally sunny (vitamin D is produced by the body when skin is exposed to sunlight).
* A February New York Times article discussing recent developments in the links between low levels of vitamin D and certain health risks reported that in a national study that sampled non-Hispanic whites, researchers found a 75% lower risk of diabetes among people higher levels of vitamin D.
* The American Journal of Clinical Nutrition recently published a study in which researchers from Creighton University in Omaha discovered that among 1,179 healthy post-menopausal women, those that took calcium and 1,100 IU of vitamin D each day developed 80% fewer cancers than those that took calcium and a placebo.
* A 2006 study published in The Journal of the American Medical Association provided further evidence that vitamin D dampens an overactive immune system, indicating that a vitamin D deficiency may make people more susceptible to autoimmune diseases, such as type 1 diabetes and multiple sclerosis.
* Most recently, a study from Harvard Medical School published in the Archives of Internal Medicine showed that men with a vitamin D deficiency are 2.5 times more likely to suffer heart attack than men with higher levels of vitamin D.
Does it affect you?
With vitamin D creating so much buzz in niche journals and mainstream media outlets alike, it's important to understand what all of these recent findings really mean for you in your daily life.
Some experts believe that the majority of people in the U.S. are vitamin D deficient, and that certain groups are more likely to be at risk for having low levels of vitamin D. Because vitamin D is produced by the body when skin is exposed to UVB radiation, people who avoid the sun or have dark skin ultimately absorb less UV radiation and produce less vitamin D. In the winter, people who live in the northern two-thirds of the country make little or no vitamin D. People who always wear sunscreen will protect themselves from the potential risk of developing skin cancer, but in doing so also prevent themselves from producing adequate vitamin D.
Other at-risk groups include older people and breast-fed infants, because breast milk doesn't contain sufficient vitamin D.
How much do you need?
The Institute of Medicine currently recommends an Adequate Intake (AI) level for each age group. This is the minimum suggested daily amount:
Adults over age 70 ... 600 IU
Adults age 52 to 70 ... 400 IU
Adults under age 50 ... 200 IU
Nursing/Pregnant Women ... 200 IU
Children all ages ... 200 IU
Infants age 0 to 1 ... 200 IU
The professional recommendation is that people should include foods rich in Vitamin D in their daily diet. The following foods and amounts will give you some guidelines.
Cod Liver Oil (1 tbsp) ... 1360 IU
Salmon (3.5 oz) ... 360 IU
Mackerel (3.5 oz) ... 345 IU
Vitamin D Fortified Milk (1 cup) ... 98 IU
Taking a supplement that provides the recommended amount for your age group can help you make sure that you're getting the maximum benefit. Vitamin D supplements are available in prenatal supplements, multivitamins, calcium-vitamin D combinations and plain vitamin D. Check with your doctor or pharmacist, who can recommend a supplement to best serve your individual needs.
A complete list of the resources used in the writing and compilation of this article are available upon request. Please email Deb at AskingTheExpert@gmail.com
Deborah Faucette is a registered pharmacist, and has worked in the retail, clinical, association, marketing, and education sectors of the pharmaceutical industry. To learn more about common health and wellness concerns, visit http://www.learnsomethingabout.com/ and research objective, unbiased and clinically-approved information on hundreds of products to help you select the product solution that is best for your needs.
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Is it possible to get too much vitamin D? You have always heard that you need to get enough vitamins and minerals in you diet to be healthy, but it actually is possible to get too much of a good thing. And too much vitamin D can actually be quite harmful, and can even lead to death.
Vitamin D is readily available in fortified milk and dairy products. You can also get vitamin D in fatty fishes, such as tuna, salmon, sardines and mackerel. And the most common source of vitamin D is sunshine.
It is important to get adequate vitamin D in your diet, and fortunately, it really is easy to get enough, just get about 20 minutes of sunshine two or three times a week. It really is that simple.
As you grow older, it may be difficult to get all of the vitamin D that your body needs, and you may need to take vitamin D supplements. You need to be careful and not overdo it. A lack of vitamin D causes bone problems, including rickets. An overdose of vitamin D will likely first let itself be known in the form of nausea. In extreme cases, loss of appetite, weakness and abnormal heart rhythm can occur. In extreme cases, it can even result in death.
Despite what some people may think, it's unlikely that you can get an overdose of Vitamin D from the sun. Sunburn will show itself long before your body absorbs enough Vitamin D from the sunshine. Too much calcium in the diet can also cause problems with major organs, including the heart and kidneys.
An overdose in any vitamin can be bad for your health, but normally, when you stop taking the vitamin, the situation will reverse itself. Vitamin D is different. The damage caused by a vitamin D overdose is not reversible.
Fortunately, it's difficult to consume vitamins in such concentrations to cause severe toxicity. Nausea will typically be your first clue to a problem. Talk to your doctor or health care professional before starting any vitamin regimen or making major changes to your diet.
There are numerous vitamin D side effects if you have a vitamin D overdose. At http://www.vitamin-d-health.com we show the effects of a vitamin D overdose.
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For many years we have been advised to wear sunscreen to help prevent
skin cancer, but what happens if you don’t get any sun at all? Scientists don’t know exactly how much sunlight you need for good health, but one report from Turkey showed that women who wear veils have lower blood levels of vitamin D and therefore are at increased risk for suffering osteoporosis
(Journal of Women’s Health & Gender-Based Medicine, Volume
10, 2001).
Food sources of vitamin D include egg yolks, liver, and
fish oils from sardines, herring, salmon and other fatty fish.
The vast majority of people in all cultures do not eat enough of these
foods to meet their requirements for vitamin D, so they have to
depend on sunlight. You get enough vitamin D to meet your
requirements by exposing a few inches of skin to sunlight for
less than one half hour a day. Veiled women rarely
expose any part of their bodies to sunlight, so they have low
blood levels of vitamin D that increase their risk for
osteoporosis.
Fortified milk is not a particularly good source
of vitamin D because the calcium uses up vitamin D, so you may
need more than you get in the milk to compensate.
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Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports -- and the FREE Good Food Book -- at http://www.DrMirkin.com
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Vitamin D, also called calciferol, is a vitamin that dissolves in the body's fat. Inflammatory gum disease occurs much less frequently in people older than 50 who have adequate Vitamin D intake. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. Vitamin D prevents rickets in children and osteomalacia in adults, which are skeletal diseases that result in defects that weaken bones.
It is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D is naturally produced in the skin by a process that could be thought of as photosynthesis. When skin is exposed to sunlight, a type of cholesterol in the body is converted into a form of vitamin D. Vitamin D also helps to keep teeth and gums healthy, especially in older adults. The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.
Benefits of vitamin D:
1. Vitamin D helps in metabolizing calcium and phosphorus in the body.
2. Protect against certain types of cancer.
3. It is important for the formation and maintenance of a healthy bones and teeth.
4. Slow joint damage due to arthritis.
5. One of the benefits of vitamin D is a special anti-cancer potency in the prostate.
Deficiency Symptoms of vitamin D:
1. Muscle pain.
2. Renal problems.
3. Low energy and fatigue.
4. Lowered immunity.
5. Depression and mood swings.
6. Sleep irregularities.
Some Food sources of vitamin D:
1. Cod liver oil.
2. Oysters.
3. Fortified cereals.
4. Fatty fish (e.g.. Mackerel & Herring).
5. Eggs.
6. Butter and margarine.
Jane Campsie writes articles for free home remedies. She also writes articles for vitamins world and healing medicines.
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The nutritionally important forms of Vitamin D in man are Calceferol (Vitamin D2) and Cholecalciferol (Vitamin D3) Calciferol may be derived by irradiation of the plant sterol, ergosterol, Cholecalciferol is the naturally occurring Performed Vitamin D which is found in animal fats and fish liver oils. It is also derived from exposure to UV rays of the sunlight which converts the cholesterol in the skin to vitamin D. Vitamin D is stored in the fat depots.
Daily requirements: The daily requirements of vitamin D are:
Adults - 2.5 mcg (100 IU)
Infants and children - 5.0 mcg (200IU)
Pregnancy and lactation - 10.0 mcg (400 IU)
(One international unit (IU) of vitamin D = 0.025 mg of calciferol –that is, to convert IU to micrograms, divide by 40).
Sources: Vitamin d is unique because it is derived both from sunlight and foods
(a) Sunlight: Vitamin D is synthesized by the body by the action of UV rays of sunlight of 7 dehydrocholesterol, which is stored in large abundance in the skin. Exposure to UV rays is critical; these can be filtered off by air pollution. Dark-skinned aces such as Negroes also suffer from this disadvantage because black skin can filter off up to 95 percent of UV rays.
(b) Foods: Vitamin occurs by only in the foods of animal origin. Liver, egg yolk, butter and cheese and some species of fish contain useful amounts. Fish liver oils, although not considered to be a food, are the richest sources of Vitamin d. Human milk has recently been shown to contain considerable amounts of water-soluble vitamin D sulfate. Other sources of vitamin D are foods artificially fortified with vitamin D, such as milk, margarine, vanaspathi and infant foods. More on Vitamin D sources and benefits
Dr John Anne
Also Read Vitamin Information - Benefits, Deficiency, Sources
Find complete and updated information on vitamin, vitamin c, health food vitamin, vitamin b12, vitamin supplement, vitamin world, vitamin e, vitamin D, vitamin b, vitamin k, vitamin a, liquid vitamin, vitamin b complex, vitamin and mineral, multi vitamin. Read http://www.healthvitaminsguide.com - Information on Vitamins, Minerals, Amino Acids.
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Vitamin D is a fat-soluble vitamin like A and E. This vitamin is hard to
obtain from food. Luckily, sunshine is a significant source of this vitamin because UV rays from the sun trigger Vitamin D synthesis in the skin.
Vitamin D is tasked with the crucial role of maintaining normal blood levels
of calcium and phosphorus. By promoting calcium absorption, the vitamin
helps to form and maintain strong bones. It also has to work efficiently
with other vitamins, minerals, and hormones in order to promote bone
mineralization.
Because it acts as an overall guardian of the human skeletal system,
Vitamin D helps maintain a healthy immune system and regulate cellular
growth and activity.
Vitamin D Sources
One cup of Vitamin D fortified milk supplies one-half of the recommended
daily intakes for adults between the ages of 19 and 50 and one-fourth
for adults between the ages of 51 and 70.
Although milk is typically fortified with Vitamin D, this is not the case with
dairy products made from milk, such as cheese and ice creams. Some
ready-to-eat breakfast cereals, though, may be fortified with the vitamin.
Unfortunately, there are only a few commonly consumed foods that are
good sources of the vitamin and these are cod liver oil, salmon, mackerel,
tuna fish, sardines, margarine, egg, liver, and beef.
The classic Vitamin D deficiency diseases are rickets among the young
and osteomalacia among adults. Deficiency in this vitamin indirectly
causes osteoporosis since the vitamin is required to promote calcium
absorption in the body.
Lorna Mclaren has more information regarding vitamins at http://www.123-nutrition.com. There are informative articles regarding Herbal Alternatives and Health Food Supplements.
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