Seeds for Change Wellness
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Good Nutrition: The Overlooked Vitamin You Need by Constance Weygandt
Good Nutrition: The Overlooked Vitamin You Need to Know About
by: Constance Weygandt
A vitamin which has received a lot of interest lately, for a host of reasons, is vitamin D. Various studies have
shown the importance of vitamin D in the prevention of aggressive forms of prostate cancer, colon cancer and
even skin cancer. It acts as an insulin stimulator to help deter diabetes. It can help to offset the effects of PMS
as a regulator of the hormone, estrogen. It boosts seretonin which has been found to help depression. It is also
important to understand the role of vitamin D in calcium absorption. Without vitamin D, calcium does not find its
way to the bones. Not only does it aid in calcium absorption but in strengthening the muscles which gives added
mobility to the elderly. The significance of this can be seen when we realize that falls are the largest cause of
injury related deaths in nursing homes.
For all of these reasons, the importance of getting the proper amount of vitamin D is becoming more and more
apparent. This, however, presents a dilemma. The single best way that we receive vitamin D is through
sunshine. In recent years, it is becoming clear that Americans are not getting enough vitamin D. This has been
due, in part, to the increased use of sunscreens. Sunscreen blocks the absorption of vitamin D in the skin.
Does this mean we should stop using sunscreen? No, absolutely not. Some studies suggest that we spend 5-10
minutes, three times a day , in the sun without sunscreen.
Other studies suggest that we spend 10-15 minutes, one to two times a day, in the sun without sunscreen. I
think it is clear that only small doses of being exposed to the sun, without sunscreen are recommended.
There are some foods, although not many, which provide vitamin D. These would be fatty fish, milk, fortified
orange juice and fortified cereals. Mushrooms that are sun grown are also a good source of vitamin D. Green
leafy vegetables are not a good source of vitamin D. Because of this, a daily supplement is recommended.
Traditionally, 200 I.U.s were the recommended dose but new studies are suggesting anywhere from 600-800
I.U.s as a minimum dose. Up to 2,000 I.U.s a day has not been shown to pose a toxicity risk but there is really
no reason to take this much.
Given the known benefits of vitamin D, all of us, especially as we age, should pay as close attention to this
vitamin as we do calcium.
by: Constance Weygandt
A vitamin which has received a lot of interest lately, for a host of reasons, is vitamin D. Various studies have
shown the importance of vitamin D in the prevention of aggressive forms of prostate cancer, colon cancer and
even skin cancer. It acts as an insulin stimulator to help deter diabetes. It can help to offset the effects of PMS
as a regulator of the hormone, estrogen. It boosts seretonin which has been found to help depression. It is also
important to understand the role of vitamin D in calcium absorption. Without vitamin D, calcium does not find its
way to the bones. Not only does it aid in calcium absorption but in strengthening the muscles which gives added
mobility to the elderly. The significance of this can be seen when we realize that falls are the largest cause of
injury related deaths in nursing homes.
For all of these reasons, the importance of getting the proper amount of vitamin D is becoming more and more
apparent. This, however, presents a dilemma. The single best way that we receive vitamin D is through
sunshine. In recent years, it is becoming clear that Americans are not getting enough vitamin D. This has been
due, in part, to the increased use of sunscreens. Sunscreen blocks the absorption of vitamin D in the skin.
Does this mean we should stop using sunscreen? No, absolutely not. Some studies suggest that we spend 5-10
minutes, three times a day , in the sun without sunscreen.
Other studies suggest that we spend 10-15 minutes, one to two times a day, in the sun without sunscreen. I
think it is clear that only small doses of being exposed to the sun, without sunscreen are recommended.
There are some foods, although not many, which provide vitamin D. These would be fatty fish, milk, fortified
orange juice and fortified cereals. Mushrooms that are sun grown are also a good source of vitamin D. Green
leafy vegetables are not a good source of vitamin D. Because of this, a daily supplement is recommended.
Traditionally, 200 I.U.s were the recommended dose but new studies are suggesting anywhere from 600-800
I.U.s as a minimum dose. Up to 2,000 I.U.s a day has not been shown to pose a toxicity risk but there is really
no reason to take this much.
Given the known benefits of vitamin D, all of us, especially as we age, should pay as close attention to this
vitamin as we do calcium.