Hi everyone! As many of you know, I am a NY contributer to sweatandthecity.com, and I wanted to post my latest article on my blog too. Thanks to one viewer, I will now be posting each article to ensure you are able to read the entire article. The formatting isn't perfection (for some crazy reason!), but I hope you enjoy. Here it is!
You've probably been hearing the hype about Vitamin D from every source around, from Dr. Oz to various online articles, because it's the big topic these days. Many of you already know that it's added to several dairy products to provide extra strength to bones and teeth. Now more than ever, when everyone seems to be getting sick, keeping your immune system strong is so important, and Vitamin D can help!
Unless you spend sufficient time in the sun all year round sans sunscreen or are eating sardines for lunch, you probably aren't getting enough vitamin D. Most Americans aren't! Make sure your bones, teeth, and immune system are kept healthy by maintaining the correct amount of vitamin D through food, sun, and/or taking a daily supplement.
How much Vitamin D should I be getting and what are the sources?
Unfortunately, there isn't a "recommended dietary allowance" (RDA) for vitamin D, but there is an "adequate intake" (AI), established by the Food and Nutrition Board at the Institute of medicine of the National Academies.
* children and adults <50 years old = 5 micrograms/200 international units
* 51-70 years old = 10mcg/400IU
* over 70 years old = 15mcg/600 IU
Sources include:
* 15-40 minutes of sunlight (less time for fair skin, and those with darker skin are more likely to be deficient in this vitamin)
* Vitamin D supplement, especially for vegetarians and vegans
* fish, especially sardines
* egg yolks
* cheese
* beef liver
* fish oils
Cod liver oil, though now being offered in flavored choices, is not always the easiest to swallow. In my opinion, the recommended 1-2 tablespoons is easier to add to smoothies than to drink straight.
Even if you are eating enough of these foods, your body might have too difficult of a time actually absorbing the vitamin if you have digestive problems!
Most people who are obese, with a BMI of 30+, are not replacing the trans fats with healthy fats, so it makes sense that heavier people are also more likely to be vitamin D deficient. Research shows that vitamin D is removed from the blood by fat cells, so that also contributes to the low levels.
Major Vitamin D functions:
* helps to regulate blood sugar and assists in the absorption and metabolism of important minerals
* lowers your risk of cancer, cardiovascular disease fatalities and acute asthma (in children)
A wonderful tool to learn more: http://www.womentowomen.com/healthynutrition/vitamind.aspx
Vitamin D deficiency symptoms:
* Does your mood get affected by the change in season?
* Do you get colds and the flu easily?
* Do you often get dental cavities?
* Do you lack energy and are often tired?
These can be the first symptoms of low levels of vitamin D, so if you exhibit one or all of these symptoms, it would be a good idea to get your Vitamin D level checked.
The normal Vitamin D level is between 30 and 80ng/ml, but check with your doctor since the normal range varies slightly according to the test.
Amanda Winters, CEO and Founder of A+ Plan Nutrition & Style Consulting, has been studying and experimenting with healthy eating and fashion styling for most of her life. She thoroughly enjoys helping better people's lives by guiding them to eat better, reduce their stress levels, exercise, and dress stylishly for their body types. For more information on Amanda: http://aplusplan.com
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