Vitiman D-How To Get The Vitamin D in your Body Needs
How To Get The Vitamin D Your Body Needs
How much do you know about Vitamin D ? Did you know you can fight breast cancer,heart disease,weight gain and more with vitamin D. Here you will find a little information so you can get
the most out of this miracle nututrient.
You probably are already aware that vitamin D can help build strong teeth and bones.
But vitamin can do so much more for your entire body.Including keep you trim,elevate your mood and
help to get rid of the sniffles and drastically reduce your risk of cancer. Some vitamin D researchers
say "We could prevent 150,000 cases of cancer annually if we could just increase vitamin D to optimal
levels". Wouldnt that be great! Drinking a glass of milk everyday is a great way to get more vitamin D.
But it is not the only source,there are many ways to get vitamin D and many ways it may help you.
The best source is sunlight as our body produces vitamin D with exposure to ultraviolet radiation but the problem is with fear of sun cancer we stay out of the sun and cover ourselves with high SPF sunblock,
our levels of vitiman D have dropped signifiantly over the last several years.
Vitamin D may substaintially cut the risk of breast cancer,colon cancer,prostate cancer and ovarian cancers,according to a growing body of research.Dr.C.Garland,a doctor of public health, and a leading
vitamin D researcher also a professer of family and preventive medicine at the University of California,San
Diego, found that woman with D blood levels that were more than double the current national average of
25 nanograms per milliliter(ng/ml) had a 50% lower risk of breast cancer than those with the lowest blood
levels.Scientist believe that vitamin D helps to regulate genes in a way that protects healthy cells and stops the growth of cancerous ones.
There are receptors for vitamin D in virtually all the body's cells,and to "feed" them you need an adequate blood level of the vitamin.Not only does it depend on how much time you spend outside but also
what you eat and where you live.For example, people who live at higher latitudes,soak up fewer UVB rays
from November through March,which means they are more likely to have low blood levels of vitamin D and a higher risk of cancer.In fact,studies have shown twice as many colon cancer deaths and 50% more breast cancer deaths in the far North compared with the sunnier South,says Dr.Garland.How much sun is enough to lower the risk of cancer without increasing your risk of skin damage?
HOW TO GET THE "SUNSHINE VITAMIN" - SAFELY
For every minute you spend in peak summer sunlight,your body can produce about 1,000 IU of vitamin D.
You would have to drink 10 eight -ounce glasses of milk to get that much. A little UV exposure can go a long way.Follow these rules while you are getting some sun.
If you have a fair complexion,you will only need just 5 to 10 minutes of sunshine on your arms,legs,or back- without sunscreen. (Sunscreen shuts down the production of vitamin D)-between 10:00 a.m. and 3:00 p.m.three days a week. Woman who have medium skin tones may need 15 to 20 minutes' exposure,and darker-skninned woman may need up to 30 minutes' of exposure.Do use a sunsreen with a
SPF 30 or higher on your face and wear a wide brimmed hat,especially if you a planning to be outside for
an extended length of time.You can also get your vitamin D by walking in and out of stores,riding a bike,driving with your window down,working in the garden or even walking your dog.Be extra careful if
you have had skin cancer or have a family history of the disease. Be sure to ask your doctor for recommendations tailored to you. Sun Exposure may be a health risk.
WINTER WEIGHT GAIN
You know,the reason we all make that resolution to take better care of our bodies.Cold weather gives us
more indoor time and less hours of sunlight, which can lead to a decrease in vitamin D production for many women.Some researchers think that may explain why some women bulk up a bit when the temperatures fall: Low levels of vitamin D can cause a dip in leptin,a hormone that regulates appetite.
When this happens, your brain may not send the signal that you are full and should stop eating. Overweight women are especially at risk because excess fat can absorb vitamin D,making it unavailable to the body.
PROTECT YOUR HEALTHY HEART
Vitamin D is thought to help lower blood pressure and regulate hormones that effect blood vessels and the muscles of the heart. Studies suggest that people with the highest levels of vitamin D may have up to a 50% lower risk of heart disease. Researchers from Harvard Medical School reported a 62% increased risk of heart attacks or strokes among adults with lowest blood levels of vitamin D, compared with those who have the highest levels of D. It has also been noticed that deaths from cardiovascular events are highest in the winter months,when vitamin D is generally at its lowest.
LOSE THE SEASONAL BLUES
Low Levels of vitamin D may be linked to seasonal affective disorder,which is a type of depression that is more common in northern states.Researchers believe that vitamin D helps helps the brain flush with the
"happy hormone," serotonin, which plays a critical role in regulating mood.The nutrient also seems to offer
a life time of brain-health benefits.Including adding development in infants to keeping adults sharp minded
in their later years.Dr.Bruce Hollis,PhD,a vitamin D researcher and a professor of molecular biology at the Medical University of South Carolina says "Vitamin D receptors in the brain seem to turn on several genes
that are important for normal neurological function".
BOOST YOUR DEFENSES AGAINST COLDS AND FLU
Some research shows that colds and the flu are at thier worst when vitamin D levels are low.That is when they tend to hit the hardest,especially in countries at higher latitudes,where D levels tend to be the lowest. So should we cut out the vitamin C and rely on vitamin D the 'sunshine vitamin" as the cure for the common cold? Well experts are not claiming this as of yet,but there's compelling evidence that keeping your D level high may slash your chances of the bug that is going at work,daycares,supermarkets,airports and other public places. In one study,women who took 800 IU of vitamin D daily were three times less likely to develop colds or the flu,and those who took 2,000 IU reported even fewer symptoms.Some scientists call Vitamin D the "antibiotic vitamin."
PREVENT AUTOIMMUNE DISORDERS
Vitamin D seems to interact in a protective way with genes that raise the risk for heart diseases like multiple sclerosis (MS), a debilitating nerve illness which strikes mostly young woman. In one study at
Harvard University ,researchers found a 40 % lower risk of MS in woman who took atleast a 400 IU
daily supplement of vitamin D. Some studies suggest that vitamin D may also help prevent several auto immune disorders such as rheumatoid arthritis,type 1 diabetes and Crohn's disease. Even in healthy woman,lower levels of Vitamin D may actually lead to increased inflammation,a negative response to the immune system.
STRENGTHEN YOUR BONES
Vitamin D works with calcium to help keep bones healthy,which may be old news,but still very important,especially for women.Osteoporosis and fractures due to weakness in bone strike up to half
of all females,according to the National Osteoporosis Foundation,and filling up on calcium rich foods mightnot be enough if you are vitamin D deficient.Vitamin D helps your body to absorb calcium and phosphorus,minerals that enhance bone strength.A study found that women who added 482 to 770 IU
of vitamin D,regaurdless of thier calicim intake cut their risk of fractures by 20%
HOW DO YOU GET THE VITAMIN D YOU NEED?
The National Osteoporosis Foundation recommends 400 to 800 IU daily for adults younger than 50, and 800 to 1,000 IU for adults 50 and older. Many experts actually agree we may need more-up to 2,000 IU a day-to raise our levels high enough to fight diseases.If you are concerned and would like to know where you stand,you should first talk with your doctorabout a "serum 25-hydroxyvitamin D" test,which is considered the gold standard for measuring blood levels of vitamin D. Women who live at latitudes aboves 37-cities such as Minneapolis,Boston,and San Fransisco- may be at a greater risk for vitamin D deficiency,All women should consider getting checked says Dr.Cedric Garland,MD,a leading vitamin D researcher.Here you will find some things to try to keep your level of vitamin D in or above the recommended safe zone (40 TO 60 ng/ml).
Eat naturally Vitamin D rich foods like oily fish such as salmon (360 IU),sardines (250 IU), and tuna
(200 IU) a few times a week.Eat fortified foods which you can find in milk,orange juice,and other fruit juices (100 IU), soy milk (120 IU),butter substitutes (80 UI),and some cereal and yogurts.Find more
Vitamin rich sources by visiting Health.com/vitamin-d. Add a calcium and vitamin D supplement containing at least 400 IU of Vitamin D daily.(Most multi-vitamins contain this much, and many calcium-vitamin D supplements contain 1,000 IU per capsule.)
A Few Recipies to Enjoy.
Salmon with Polenta
Prep: 25 minutes Cook:20 minutes
Makes 6 servings
2 celery ribs, chopped
1 medium onion,chopped
2 tablespoons olive oil,divided
1 can (28 ounces) diced tomatoes,undrained
1 can (8 ounces) tomato sauce
1/4 cup minced fresh parsley
1 1/2 teaspoon salt,divided
1 teaspoon Itallian seasoning
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon pepper
6 cups water
2 cups cornmeal
1/4 cup all-purpose flour
6 salmon fillets (6 ounces each)
In a dutch oven,saute celery and onion in 1 tablespoon oil until tender.Add tomatoes,tomato sauce,parsley,1/2 teaspoon salt,Itallian seasoning,thyme,basil and pepper. Cover and simmer for 1 hour,stirring occasionally.
In a large heavy sauce pan, bring water to a boil.Reduce heat to a gentle boil;slowly whisk in cornmeal.
Cook and stir with a wooden spoon for 15 to 20 minutes or untill polenta is thickened and pulls away cleanly from the sides of the pan.
Place flour in large shallow bowl; coat the salmon on both sides.In large skillet,brown the salmon in remaining oil.Transfer salmon to the tomato mixture;cook uncovered,for 3 to 5 minutes or until the fish flakes easily with a fork.Serve salmon and sauce with polenta. ENJOY!
Edamane with Wild Salmon Dijonnaise
1 cup boiled edamame(soybeans in the pod),lightly salted. Enjoy with 5 ounces
canned wild salmon with bones,drained,mashed and mixed with 1 tablespoon reduced fat mayonaise,
1 to 2 teaspoons Dijon mustard,minced onion,and black pepper.Serve the salmon on a large bed of lettuce drizzled with lemon juice and your choice of seasonings( or 1 or 2 tablespoons reduced-calorie
Mixed Vegtable Salad With Sardines
4 ounces (about 8) sardines with bones (canned in oil or tomato sauce) tossed with unlimited leafy greens,chopped tomatoes,carrots,sweet pepper,onion,and 1/2 cup white or navy beans. Drizzled with
2 to 4 tablespoons reduced calorie-salad dressing(or 1 teaspoon olive oil and 1 to 2 tablespoons vinegar or fresh lemon juice).Season with a pinch of optional salt and ground black pepper to taste.Enjoy
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