I Need My Vitamin D!
Let’s discuss great dietary sources of Vitamin D and the effects on the body if there is a lack of Vitamin D in the diet.
Vitamin D, or Cholecalciferol, contributes to the body absorbing Calcium, and regulating the amount of Calcium and Phosphorus in the blood. It supports bone structure and strength, and works synergistically with Calcium and Phosphorus. Too little Vitamin D can lead to Osteoporosis and Osteomalacia in adults, causing bones to become brittle or weakened, and can cause a condition known as Rickets in children. Rickets is uncommon in the U.S., but in other parts of the world where there is famine, is an ever-growing concern. According the Journal of the American Medical Association, over 25 million people suffer from Osteoporosis. This contributes to the leading cause of hip fractures in the U.S. Too little Vitamin D is also prevalent in post-menopausal women. Because Vitamin D is a fat soluble vitamin, for those individuals who are susceptible to problems absorbing fat will need to take extra Vitamin D. This can occur in people with digestive disorders such as Crohn’s disease.
The greatest source of Vitamin D is sunlight, and the body naturally synthesizes Ultraviolet or UV rays from the sun to produce Vitamin D. Research shows that sunshine is only needed 3 times a week for no more than 15 minutes. For people with fairer skin or who have skin conditions that prevent them from being in direct sunlight, or who live in climates with very little sunlight will have to gather Vitamin D elsewhere, mainly through their diet. The body naturally synthesizes Ultraviolet or UV rays from the sun. Research shows that most children and adults need about 200 IU’s or 5mcg of Vitamin D per day, while older adults need double that amount, due to a lack of sunshine for some and the weakness of their bones in others. In the Kennett Square area, it has been found that during the winter months that the amount of sunlight is too little for people to absorb, not to mention all the heavy clothing that is worn and sunscreen use.
Dietary sources of Vitamin D include Fish and fish oils, in particular salmon, sardines, and mackerel, oysters, fortified milks, and egg yolks. 1 tablespoon of cod liver oil is more than enough Vitamin D each day, and 3.5 oz. of salmon or mackerel is sufficient as well. 1 cup of fortified milk contains about a quarter of daily Vitamin D needed, and 1 egg yolk contains about 10% of daily needs. Although there are no known fruits and vegetables that contain Vitamin D, it has been found that mushrooms are an excellent source.
Submitted on: 2/25/2010
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Corrective Chiropractic
7503-A Lancaster Pike
Hockessin, DE, 19707,
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Massage hours are Monday through Friday at 8am-5pm, Saturdays from 7am-Noon, and Thursday evenings until 8pm.
Mon: 7:30 - 5:30 Tue: 12 - 6:30 Wed: 7:30 - 5:30 Thu: 12 - 6:30 Fri: 7:30 - 12pm Sat: Closed Sun: Closed
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