The wonders of the sunshine vitamin!
Wouldn’t it be great if one vitamin could build stronger bones and at the same time protect you from diabetes, multiple sclerosis, Alzheimer’s & dementia, cancer, heart disease, and depression? Or even help you lose weight?
Well, as it turns out, Vitamin D is such a powerful vitamin that different researchers have found the many benefits of this vitamin, as well as correlations between low levels of D and the incidence of those diseases and health problems; even though there’s still no definitive evidence to suggest the deficiency is what causes them.
What is certain is that it is an extremely important vitamin for our body’s normal functioning, it even makes its own from sunlight exposure, but we need more than that.
How Much Vitamin D Do We Need?
The recommended daily dose of vitamin D is 600 IU (international units) for adults up to age 70. For people aged 71 and older, they should aim for 800 IU from their diet. Some researchers may suggest to take more than the 600 IU daily guideline for healthy adults, but too much is not good either, as very high doses of vitamin D can raise your blood calcium level and cause damage to blood vessels, heart, and kidneys. The Institute of Medicine sets the tolerable high limit at 4,000 IU of vitamin D per day.
You can’t get too much vitamin D from the sun because our body simply stops making more once it has enough. People that are fair-skinned might get enough in 5-10 minutes on a sunny day a few times a week; but on cloudy or winter days and with the use of sunscreen, our natural vitamin D production can have a low drop.
The best way to know if you have enough vitamin D is by taking a blood test specific for it. The Institute of Medicine sets a blood level of 20 nanograms per milliliter (ng/mL), as the goal for good bone and overall health. But some doctors think it is best to go a little higher, about 30 ng/mL.
Some Vitamin D rich foods
Vitamin D can also be supplied from our diet, at least in part. Fatty fish such as salmon, swordfish, or mackerel and can provide a healthy amount in one serving. Other fatty fish such as tuna and sardines have some but in much lower amounts. Some small amounts are found in egg yolks, beef liver and fortified foods like cereal and milk.
Veranda Sun can help you optimize your Vitamin D levels
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