Good Nutrition: The Overlooked Vitamin You Need To Know
About
  by Constance Weygandt
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.


About The Author

Constance Weygandt is an author, speaker, and balance mentor. For more
information or to receive her free recipe newsletter, visit her at
.
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
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