Benefits of Vitamin D
Vitamin D is a steroid vitamin which is known to be necessary for the maintenance of bone health and wellness. People who are exposed to sunlight regularly will produce enough of the vitamin in their skin. But studies have shown that most Americans are vitamin D deficient/insufficient. The best way to know if you need vitamin D is to take a blood test, the ideal level is 35-50 ng/mL. While the U.S. RDA for vitamin D is 400 IU there are many studies showing that this vitamin isn’t dangerous up to 10,000 IU. The known overdoses noted were taking over 50,000 IU.
What do we need vitamin D for?
- Crucial for bone deposition of calcium and phosphorus
- Immune system regulator (wellness)
- Aids in prevention and treatment of MS
- Linked to healthy brain in aging population
- Linked to maintaining healthy body weight
- Reduces the severity of asthma
- Aids in the treatment of rheumatoid arthritis
- Linked to prevention of cardiovascular problems
- Shown to aid in treatment of depression
- Reduces inflammation (hence the effect on arthritis and cardiovascular problems)
- Aids in normal nerve and muscle function
- Shown to prevent some types of cancer
- Modulation of cell growth (read anti-aging)
So, how do you get your daily dose?
If you can spend 15-20 minutes in the sun with skin exposed (bathing suit), you will make all the vitamin D you need in your own skin. If you are like me, this isn’t possible. So you can take a nutritional supplement (look for ergocalciferol and/or cholecalciferol), or you can eat foods with vitamin D.
The foods highest in this nutrient are Cod Liver Oil at 1360 IU per tablespoon. Caviar provides 37 IU per teaspoon. Food we actually eat – salmon, tuna, and Atlantic herring are best raw (Sushi grade) because cooking these fatty fish does reduce the amount of vitamin D, however one serving of cooked salmon (3 oz) still supplies around 600 IU. Beef liver, chicken liver, beef, pork, and combinations of these typically have 40 IU per serving. Eggs provide 17 IU per cooked egg, and white button mushrooms cooked lightly will supply about 8 IU per ounce.
References:
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
http://www.doctoroz.com/videos/study-questions-benefits-vitamin-d-supplements
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