Boost Heath Benefit With Vitamin D
Vitamin D is a fat-soluble vitamin responsible for increasing the absorption of an essential nutrient in the intestinal tract including phosphate, magnesium, and calcium in the body. Calcitriol referred to as a steroid hormone is produced in the skin by exposure to ultraviolet rays known as a precursor to 7-dehydrocholesterol vitamin D3 and can also be absorbed from supplements or dietary means drinking fortified milk, fish oils and eating liver.
Resulting in multiple biological effects in building bone structure and strong teeth utilizing calcium and phosphorus with vitamin A to be effective. It is formed by ultraviolet radiation from the sunlight in sterols present in the skin.
Individuals at risk of developing vitamin D deficiencies include those with impaired intestinal absorption, poor diet, and inadequate sun exposure. Vitamin D deficiencies were first discovered 300 years ago as some people developed rickets a disease of infancy and childhood characterized as softening of the bones leading to abnormal bone growth due to insufficient vitamin D levels. When it occurs in adults it is referred to as osteomalacia softening of the bones typically from calcium or vitamin D deficiencies. (1.)
According to the National Library of Medicine, recent evidence indicates skeletal effects can be contributed to vitamin d deficiencies is common and has renewed interest in the study of vitamin D hormone. The term vitamin D refers to compounds derived from cholesterol that circulates in the bloodstream and is sensitized in the liver and other organs. Vitamin D is produced by the skin when exposed to ultraviolet radiation from the sun and can be obtained from supplement form and dietary sources. (2)
Vitamin D Natural Sources
Vitamin D is a hormone that is available from two sources available including supplements, foods containing vitamin D and the process of photosynthesis made possible by ultraviolet rays from the sun resulting in a sterol compound from the liver dehydrocholesterol is converted into vitamin D3.
In this group of compounds, the most important compounds are vitamin D 2 referred to as ergocalciferol and vitamin d 3 known as cholecalciferol helps your body absorb calcium and phosphorous vital for building strong bones. Naturally occurring sources of vitamin D are limited and must be obtained through the absorption of ultraviolet UVB radiation rays from the sun, fortified food containing vitamin d and supplements on a daily basis.
Our body creates vitamin D through exposure to the sun for brief periods of time around midday during the summer months. At noon the sun is at its highest point of intensity for soaking up some rays of sunshine as the UVB rays are at peak levels optimizing time spent in the sun.
Studies indicate we can obtain vitamin D from some foods now available in local markets including fatty fish, Salmon, tuna, mackerel, beef, liver, cheese, and egg yolks. Fortified foods containing vitamin D include soy milk, cereals, soy products, and orange juice to help boost your daily intake of this vital nutrient. (3.)
According to Health.gov the dietary guidelines for vitamin D food sources is ranked by the amount of vitamin D and the energy issued per standard portions per 100 grams.
How To Get Vitamin D
The two main ways to get the recommended amount of vitamin D is to take vitamin D supplements and to expose bare skin to natural sunlight.
Allow between 10-30 minutes of unprotected sun exposure at peak hours to the back, abdomen, arms, and legs to enable your body to make enough vitamin D through the synthesis process.
Soaking up the morning sun for a brief period of time may prove to be effective for promoting good health.
Vitamin D Treatment of Disease
- Osteoporosis
- Osteoporosis caused by Glucocorticoid drugs
- Vitamin D deficiency
- Bone softening
- Rickets
- Prevent vitamin D deficiencies
- Bone softening due to seizure medications
Vitamin D converted from skin synthesis or from supplements circulates as a hormone in the blood is a key factor in regulating phosphate and calcium promoting remodeling of bone and healthy growth.
Calcitriol is the bioactive form of vitamin D3 referred to as dehydrocholesterol has positive effects on cell growth, reduction of inflammation, immune and neuromuscular functions in the body.
Vitamin D Recommendations
Increase vitamin D levels naturally through brief exposure to the sun between 10-30 minutes on the back, abdomen, arms, and legs during warm summer months. Sunscreen is important to use on a regular basis however it may decrease
vitamin D production
The Mayo Clinic recommends the daily allotment of vitamin D 400IU internal units for children up to the age of 12 months, 600 IU for adults up to the age of 70 and 800IU for people over the age of 70 years of age to provide adequate amounts of vitamin D. Talk to your health care provider about taking supplements as part of a health care prevention for guided recommendations. (4.)
How Does Vitamin D Effect The Metabolism?
Vitamin D has a significant role in the metabolism process regulating insulin resistance. Studies suggest 75 percent of individuals are deficient in vitamin D and may result in poor concentration, moodiness, and weight gain.
Clinical trials on individuals with disabilities benefit from vitamin D to improve or prevent diabetes. Dietary Guidelines for Americans include eating a healthy well-balanced diet packed with nutritional foods you will want to eat including a variety of fresh organic vegetables and fruits, whole grains, fortified milk, cereals, and lean proteins.
Avoid weight gain by consuming foods in the correct portion following caloric guidelines. Having enough vitamin D in the diet is important for bone growth, maintaining healthy teeth and may help prevent certain health conditions.
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Patricia Lynn
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