The Health Benefits of Vitamin D

One of the most often over looked nutrients is vitamin D. A large majority of our population, over 35%, has a vitamin D deficiency and don't even realize it. The best source of vitamin D is sunlight and it does not take a lot of sunlight. Two or three days per week and 15 minutes per day should be sufficient to give you an adequate amount of vitamin D. Of course you don't want to go over board because of skin cancer. In an effort to ward off skin cancer some use sun block or sun screen which also inhibits the creation of vitamin D. Therefore it really does call for a fine balance. The ultra violet rays that emanate from the sun are what cause your skin to begin to manufacture vitamin D.

According to the Food and Drug administration you need 400 IU of vitamin D per day, (international units). This can vary based on age and your location. From birth until 50 years of age you need 200 IU's per day and this increases to 400 IU's per day after 50 years of age. A large majority of the milk in the United States is fortified with 400 IU's per quart.

Another good source for vitamin D is pure Cod liver oil because it contains over three times the FDA requirement of 400 IU's per tablespoon. You still have to be careful because some refined Cod liver oil has the vitamin D removed; it is best to take a look at the nutrients listed on the bottle to see for sure. Now if you are looking to get your daily requirement of Vitamin D from Cod liver oil then you better prepare for a very bitter taste. You will be hard pressed to find anyone that loves the taste of Cod liver oil.

If you have 3.5 ounces of Salmon or Mackerel, which has been cooked then you can receive 360 and 345 IU's respectively. There are a number of other sources but they contain less than the needed 400IU's required daily by the FDA. Here are some of those sources: tuna, margarine, milk, pudding, liver, beef, and eggs.

Why do we need vitamin D? Vitamin D helps us have strong bones, and it also helps the kidney and liver operate efficiently. There have been a number of studies that indicate vitamin can help with cardio vascular disease, Alzheimer's disease along with certain forms of cancer.

What if someone is a vegetarian and does not partake of dairy products? People in certain parts of the country are not able to get a sufficient supply of sun light. There is another source of vitamin D and it's in the form of mushrooms. Recent studies have found that mushrooms exposed to UV light right before the harvest period can cause the vitamin D contain in mushrooms to well..... uh.. mushroom significantly! This increase in vitamin D can be as high as twice the FDA requirement and as much as four times the requirement if the UV exposure takes place after mushrooms are harvested.

Resource: http://articles.mercola.com/sites/articles/archive/2006/05/06/mushrooms-your-newest-vitamin-d-source.aspx

Resource: http://www.consumerreports.org/health/free-highlights/manage-your-health/vitaminD.htm

Resource: http://ezinearticles.com/?Health-Benefits-of-Vitamin-D&id=1219615