November 1st marks the end to Daylight Savings Time for 2015, thank God we have Sunday to adjust before Monday! What does that mean for our Vitamin D stores? Well, as we are exposed to less sunlight, we in turn do not make enough to keep our bodily functions intact and run the risk of being deficient when the darker Winter months hit. That could be a problem if we do not eat enough food that naturally has or fortified with Vitamin D.
If you happen to go check your Vitamin D status with blood work at your doctor’s office, you may find that they look at your serum concentrations of 25(OH)D, which indicates your adequate Vitamin D levels to contribute to mainly your bone health. There are also research that states Vitamin D to aid in cell growth, neuromuscul
ar and immune function, and reduction of inflammation according to the National Institute of Health. Serum levels under 30 nmol/L (12 ng/ml) is associated with osteomalacia in adults and Rickets in children, meaning Vitamin D is essential for bone health.
The older you get, your skins’ s ability to produce Vitamin D from sun exposure decreases, making you more prone to Vitamin D deficiency and lead to osteoporosis or other bone related issues. Weight bearing physical activities can help you maintain your protein in your muscles that hug your bones preeminent further disease development. It is safe to say, everyone should include weight lifting exercises in their workout routines to save their bones from deteriorating. Harvard University researchers also reveal that exercise causes higher Vitamin D levels in people and also decrease heart disease risk.
Some foods that contain Vitamin include fatty fish like, Salmon, tuna, egg, sardines, beef liver and mushrooms. Many products in the market now have fortified Vitamin D into their foods and beverages such as milk, cereals, orange juice and yogurt. If any chance you have adverse affects like allergies or intolerances to all the above foods you can take Vitamin D supplements, which come in chewable capsules as well as in fish liver oil.
Children need about 10mcg (400IU) of Vitamin D vs. 15 mcg (600IU) for growing adolescents and regular adults. The elderly and pregnant women should consume about 20 mug (800IU) of Vitamin D a day. To put that into perspective, 3oz of Salmon has about 10 mcg of Vitamin D.
Have a Happy Halloween everybody!