Essential Vitamin D Health Benefits 

Vitamin D Kick The Winter Blues

Vitamin d health benefits the biological effects of the body regulates the amount of calcium needed to build strong bone.  The essential vitamin benefits mood may play an important role in regulating blood pressure may help prevent depression kick winter blues. Vitamin d deficiency affects 50 percent of the population worldwide affects an estimated 1 billion people across all origins across the globe.  Vitamin D is essential for optimal overall health known to be especially important for weight management.  Vitamins are nutrients that can be absorbed by our bodies through a carefully planned sensible diet including fortified foods enriched with vitamin d may help prevent some diseases.

Current studies suggest we may require more vitamin d than previously recommended to help prevent chronic disease.  A statistical analysis published in 2007 indicated supplementing vitamin d was associated with reduced risk of mortality focused on the biology of vitamin d health benefits,  Vitamin d can be synthesized in the human skin 7-Dehydrocholesterol converts into cholecalciferol as vitamin d3 as a result of sun exposure.  During the winter months, many people fail to adequate amounts of sun exposure that may result in vitamin d deficiency.  If you are curious about your vitamin D levels, you can measure them through a blood sample to make sure you are not deficient. 

Vitamin d depletion increases the risks of developing osteoporosis a disease that causes bones to become weak and brittle.  According to Mayo Clinic Bone is a living tissue that is constantly broken down and replaced with new bone. A number of factors can influence the health of your bone density including dietary nutrition a diet low in calcium contributes to diminished bone density early bone loss and an increased risk of bone fractures. To get enough vitamin d to maintain bone health it is recommended for adults to get 70-600 international units (IU) and 800 (IU) per day through food, or supplement forms. Consume foods rich in vitamin d, fatty fish, egg yolks, orange juice, milk, cereals, fortified foods that contain vitamin additives.

The Institute of Medicine of the National Academics recently tripled the daily recommendations of daily vitamin d intake from 200IU to 600 UI for all people between 1-70 years of age. Scientific evidence supports a key role in vitamin d and calcium benefit skeletal health. Some experts feel the new recommendations still fall short however some universities recommend a daily intake of 800 IU to 1,000 IU as some studies may vary on what optimal blood levels should be since excessive vitamin d may be toxic in excessive amounts the IOM chooses to stick with conservative recommendations.

Vitamin D Health Benefits

Vitamin d improves your ability to absorb calcium effectively improving bone health in other ways. Regular sun exposure is essential for vitamin D formation within the body to boost mental outlook while helping to prevent heart disease. it is always good to get 20 minutes of sunlight to form your room and office sitting next to a window or walking outside to absorb more indirect sunlight.

Walking outdoors for 30-60 minutes is an excellent way to get more exercise while soaking up the sun.  When your skin is exposed to sunlight it makes vitamin d from cholesterol as the sun’s ultraviolet rays UVB hit the surface of the skin cells for vitamin d synthesis to occur in the most natural form.  Vitamin d is unique because it can be made in the skin from short durations of sun exposure. 

Vitamin D is essential for building strong bones and it carries out so many tasks in our body that some nutritionists refer to it as a vital nutrient needed to sustain good health.  It helps the body absorb calcium to build strong dense bones maintaining strength throughout your life.  Combining calcium with vitamin d supplements is a good way to ensure dietary requirements are met. Studies suggest people who are deficient in vitamin d have been linked to increased risk of cancer, Parkinson’s, heart disease, multiple sclerosis, and osteoarthritis,

Vitamin D Diet Essentials

Vitamin d boosts amazing health benefits for the entire body. Good nutrition is essential for maintaining optional health combined with regular exercise is vital for managing weight. Obtaining sufficient vitamin d from natural food sources alone may be difficult.  Consumption of fortified foods containing vitamin d combined with sun exposure to sunlight is essential for maintaining vitamin d levels. Vitamin d produced in the skin lasts twice as long in the blood compared to ingesting vitamin d indicators of the importance of sun exposure.

There is a growing body of evidence that vitamin d deficiency is prevalent in both children and adults than was once thought. People who do get regular exposure to the sun supplementing daily with a minimum of 400 IU for children and a 1000 IU for adults is strongly recommended. Vitamin D is essential for helping your body digest and transport calcium from your gut to your bloodstream.

It serves as a hormone activating metabolizing enzymes capable of guiding the maturation of newly formed cells. It is essential for the function of the pancreas and the release of insulin in the body and may be linked with the prevention of multiple sclerosis. Vitamin D is essential for mutable bodily functions that can be obtained from a daily dose of sunshine or supplement form. It is important to get your levels tested and if you are a deficient supplement to ensure adequate vitamin d levels.

Deficiency can be caused by avoidance of the sun diminished synthesis may result in obesity, digestive difficulties, poor kidney or liver function, and fatigue. Regular exercise walking outside once per day for 30-60 minutes helps trim your waistline while gaining sun exposure to increase your levels of vitamin d in your body through natural forms.  Vitamin d maintains blood levels of calcium in the body increasing bone strength may help reduce the risk of injuries. 

Dietary sources of vitamin D in many fish consumed such as salmon, tuna, mackerel, sardines are low in calories and is a good source of vitamin d.  Cereal and milk products are also fortified with vitamin D helping people get adequate amounts of vitamins in their diet.  Evidence suggests people who lost 15 percent of their body weight increase their vitamin D levels helping to reduce body fat.

After absorbing synthesizing vitamin d through your skin it is important to consume a diet with foods fortified with vitamins to ensure you are getting enough. An excellent way to get your daily amount of vitamin d while protecting yourself from the sun is to put on sunscreen right before leaving your house. Those 20 minutes of sun exposure are usually enough for most people.  Combining a sensible diet plan packed with nutrition with regular exercise outdoors absorbing the sun’s UVB rays is essential for increasing vitamin d levels. 

Vitamin d health benefits mood may play an important role in regulating blood pressure mood may help prevent depression kick winter blues. Consume foods rich in vitamin d, fatty fish, egg yolks, orange juice, milk, cereals, fortified foods that contain vitamin additives. We need to have a healthy liver and kidney because vitamin D needs to activate in these places before doing any good. Increase vitamin d levels by combining regular outdoor exercise with a healthy diet including fortified foods with supplementation for optimal results.

Cheers!

Patricia Lynn  

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