Health benefits of Vitamin D
December 28th 2007 09:30
The primary existence of Vitamin D in our bodies is to maintain normal blood levels of calcium and phosphorus.
Without vitamin D - and calcium - bones can become thin, brittle, soft, or misshapen thus causing a huge impact on one's health. Research also suggests that vitamin D may help maintain a healthy immune system and help regulate cell growth and differentiation while the hormone, calcitriol, in vitamin D has been found to have anti-cancer properties.
Vitamin E is found in a variety of dietary sources and they are:
- Butter
- Dairy products (fortified)
- Eggs
- Fish (salmon, sardines and tuna)
- Fish liver oils
- Green vegetables
- Liver
- Oatmeal
- Sweet potatoes
- Vegetable oils
- Yogurt
Eggs: One of the richest sources of Vitamin D
Besides a balanced diet to provide our bodies with adequate amounts of vitamin D, another great source is via the sun. UV rays from the sun are found to trigger vitamin D synthesis in skin so roughly 10-15 minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D.
(For longer periods in the sun, always remember to slip, slop and slap!)
The recommended daily intake of vitamin D for men is 2.6-3.0 µg/day and for women is 2.0-2.2 µg/day. A deficiency of vitamin D can occur when dietary intake of vitamin D is inadequate or when someone cannot adequately absorb vitamin D from the gastrointestinal tract. While the main source of vitamin D for Australians is exposure to sunlight, the decrease of time spent in the sun during the winter months can reduce this form of intake.
Given the toxicity of vitamin D, it is possible to have an overdose with the most common symptoms being nausea, vomiting, headache and depression, deposition of calcium into internal organs and kidney stones.
For the best health/medical advice, always consult your health care professional.
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