Good Nutrition: The Overlooked Vitamin You Need to Know About
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.