Vitamin D

Vitamin D has gotten a lot of media in the last few months so I thought I would review the importance of this vitamin.

Vitamin D is largely known for its role in bone health.  It helps to deposit calcium into our bones and helps protect against bone disease.  

 

Research also shows that adequate amounts of Vitamin D may decrease colon polyps, which is a common precursor to colon cancer.  Vitamin D also decreases the risk of cancer, diabetes, heart disease and aides the immune system.  

 

Vitamin D gets its name the "sunshine vitamin" largely due to the fact that our bodies are able to synthesize it after exposure to the sun for about 20 minutes a day a few times a week.  We can consume this vitamin through fatty fish, fortified milk, fortified cereal and eggs.  

The American Academy of Pediatrics recently announced a doubling of Vitamin D for infants from 200 IU daily to 400 IU a day.  It is believed that adequate amounts may reduce the risk of osteoporosis.  The adequate intake for adults younger then 50 years is 200 IU a day, 400 IU for adults 51 years to 70 years and 600 IU for adults 70 years and older.

 
Are you getting enough? Below are some foods with the amount of Vitamin D in them. 
1cup milk: 100 IU
Egg yolk: 25 IU
Canned tuna: 41 IU

Canned albacore: 105 IU

½ cup Juice, fortified: 45 IU