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May 04
2009
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Vitamin D is essential to our health and luckily, it's one of the few vitamins that our body can create on its own, simply by synthesizing sunlight. It's responsible for maintaining calcium and phosphorous levels, improving bone growth and boosting the immune system.
Osteoperosis, Rickets, Osteomalacia and arthritis have all been linked to vitamin D deficiency. A recent 2006 study published in the American Journal of Public Health even determined that healthy vitamin D levels could reduce cancer incidence .
Recommended Vitamin D Levels
According to the U.S. Food and Drug Administration, the Daily Value (DV) for vitamin D is 400 IU for anyone over the age of 4.
The NIH goes on to say, "It has been suggested by some vitamin D researchers, for example, that approximately 5-30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis and that the moderate use of commercial tanning beds that emit 2-6% UVB radiation is also effective. "
Vitamin D can also be obtained through dietary sources, with wild-caught fish having some of the highest levels in the food chain:
Cod liver oil, 1 tbsp: 1,360 IU
Wild mollusks or oysters, raw, 8.7 ounces: 794 IU
Salmon, cooked, 3.5 oz: 360 IU
Mackerel, cooked, 3.5 oz: 34I U
Sardines, canned in oil, 3.5 oz: 270 IU
Beef Liver, cooked, 3.5 oz: 30 IU
Whole Egg: 25 U
Many foods are also fortified with vitamin D. For example, most of the U.S. milk supply is fortified to the tune of 100 IU/cup since fortification became standard practice in the 1930s as a way of combating rickets.
The FDA does not endorse indoor tanning, nor does the National Institutes of Health. However, both organizations agree that vitamin D is critical to our health and UV-B ray exposure is a primary source of the crucial vitamin.
Osteoperosis, Rickets, Osteomalacia and arthritis have all been linked to vitamin D deficiency. A recent 2006 study published in the American Journal of Public Health even determined that healthy vitamin D levels could reduce cancer incidence .
Recommended Vitamin D Levels
According to the U.S. Food and Drug Administration, the Daily Value (DV) for vitamin D is 400 IU for anyone over the age of 4.
How to Get Vitamin D
One of the easiest ways to get vitamin D is through UV-B ray exposure. In other words, via sunlight or artificial methods such as tanning lamps. According to the National Institutes of Health (NIH) , "Most people meet their vitamin D needs through exposure to sunlight."The NIH goes on to say, "It has been suggested by some vitamin D researchers, for example, that approximately 5-30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis and that the moderate use of commercial tanning beds that emit 2-6% UVB radiation is also effective. "
Vitamin D can also be obtained through dietary sources, with wild-caught fish having some of the highest levels in the food chain:
Cod liver oil, 1 tbsp: 1,360 IU
Wild mollusks or oysters, raw, 8.7 ounces: 794 IU
Salmon, cooked, 3.5 oz: 360 IU
Mackerel, cooked, 3.5 oz: 34I U
Sardines, canned in oil, 3.5 oz: 270 IU
Beef Liver, cooked, 3.5 oz: 30 IU
Whole Egg: 25 U
Many foods are also fortified with vitamin D. For example, most of the U.S. milk supply is fortified to the tune of 100 IU/cup since fortification became standard practice in the 1930s as a way of combating rickets.
The FDA does not endorse indoor tanning, nor does the National Institutes of Health. However, both organizations agree that vitamin D is critical to our health and UV-B ray exposure is a primary source of the crucial vitamin.
