The Truth about Vitamin D

 Most people know that being out in the sun can provide them with a certain amount of Vitamin D, the vitamin necessary for building and maintaining strong and healthy bones. However, relying on natural sunlight and tanning beds for Vitamin D comes with a hefty price tag. These methods of tanning expose us to the harmful effects of ultraviolet (UV) radiation, which we know can lead to skin cancer and premature aging of the skin.

 

Getting vitamin D from a healthy and balanced diet, offers a healthier and much safer alternative. Consider foods such as spinach, almonds, tofu, avocado, oily fish (salmon & tuna) and broccoli, to name a few. Also consider taking multivitamins containing Vitamin E.

        
And if you’re still a bit skeptical about the harmful effects of UV radiation, consider the following facts compiled by the American Academy of Dermatology (AAD):

1 UV rays can cause premature aging of the skin and skin cancer. There is significant scientific evidence to support the fact that UV radiation from the sun and tanning devices is a known carcinogen (cancer-causing agent).

2 The number of diagnosed cases of skin cancer continues to increase. One in five Americans will develop skin cancer during his or her lifetime.

3 Dietary sources of vitamin D do not prematurely age the skin or increase the risk of developing skin cancer. Dietary sources such as the ones mentioned above, and vitamin supplements are safe methods for receiving your daily dose of Vitamin D.

4 People need vitamin D to absorb calcium and phosphorus, which are essential for bone health. Vitamin D increases the body’s ability to absorb calcium and phosphorus, two minerals that are essential for healthy bones. Getting enough calcium and vitamin D is fundamental to prevent osteoporosis in men and women who are 50 years of age and older.

5 Vitamin D from food and dietary supplements offers the same benefits as vitamin D obtained from UV light, without the danger of skin cancer. The body cannot use Vitamin D until the liver and the kidneys process it. The usable form of vitamin D created by this process is the same, regardless of how it enters the body. So why not facilitate this process in the healthiest way possible?

Lastly, how much Vitamin D should you be getting? Based on current scientific evidence, the Recommended Dietary Allowance (RDA) for vitamin D is:

• 400 IU (International Units) for infants/children 0-1yr

• 600 IU for children, teenagers and adults 1-70yr

• 800 IU for adults 71+ yr