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Vitamin D - 6 Ways to Increase Your Intake
Think you're doing all that you can to be healthy, by gulping down your handy, dandy, over-the counter "ultra" multi-vitamin supplements? Maybe you add to these supplements, extra Vitamin C as an added precautionary enhancement against colds and flu. Also, you make wise food choices that include fortified grains, fruits and vegetables. These are all wise, informed and proactive behaviors, and therefore you must be vitamin-enriched, right?
Levels of Vitamin D
Wrong. Well not entirely wrong, but how about your bodies levels of Vitamin D?? Research now illustrates that many of us are significantly deficient in Vitamin D. Physicians are now routinely checking for levels of Vitamin D in patients who have symptoms of muscle weakness, bone pain, depression, arthritis, diabetes 1, multiple sclerosis, and some forms of cancer.
What Does D do?
Understanding what this essential vitamin does and how it works in your body, is information that you can use to stay well. Vitamin D is a nutrient that your body manufactures when it is exposed to the Ultra Violet rays of the sun. The sunlight allows the body to begin a process of absorption of calcium directly into the bones. Vitamin D is also contained in fatty fish, and a few fruits and vegetables. As we age and our bones continue to break down and be rebuilt by our body's nutrients, if Vitamin D is lacking, bone density is greatly reduced. Muscle weakness occurs and this deficiency can cause osteoporosis to develop along with pain, and a greater increased incidence of bone fractures, and other serious illnesses.
6 Ways to Increase Your Intake of Vitamin D
1. Seek sunshine for at least 15-20 minutes a day. Ultra-Violet rays help your body to synthesize Vitamin D. DO NOT stop using sun screen. Skin cancer is still a very great risk to your health.
2. Take a Vitamin D2 supplement along with your multi-vitamin if you are unable to get enough sunlight because of your location, or inability to find time for outdoor activity. About 800 IU's is sufficient.
3. Eat foods that are Vitamin D enriched such as cereals, butter or margarine, yogurt, soy milk, bread, cereal grain bars, and whole milk. Fatty fish such as sardines, cooked mackerel and salmon, also contain Vitamin D.
4. Ask your physician to check your bone density and levels of Vitamin D in your blood stream, periodically.
5. Know that one cup of milk which has been fortified with Vitamin D supplies 1/4th of your daily need for this essential nutrient.
6. Do NOT exceed the recommended daily limits of Vitamin D. For men and women these limits are:
ages 19-50 200 IUs
ages 51-70 400 IUs
ages 71+ 600 IUs
What Owning Enough Vitamin D Can DO
Finding out that Vitamin D, in adequate amounts, helps your body maintain normal levels of calcium and phosphorus which promote strong bones and good bone density, is not only empowering, it mood enhancing. Getting enough sunlight, whenever possible, will allow the Vitamin D you ingest to work in concert with the other vitamins and minerals you're taking, both as supplements and those that are contained in the healthy foods you eat. Vitamin D helps your body absorb dietary fats too, which keeps your colon, pancreas, liver, bowels and heart much healthier as well. Being proactive and taking the time to eat nutritiously, get exercise and sunlight, and have a periodic check up, is essential in not only owning Vitamin D, but owning your healthy future, as well
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