Vitamin D is commonly known as the “sunshine vitamin” because the body absorbs it when the skin is exposed to the sun. Most people are unaware that the vitamin controls the absorption of calcium and phosphorous in the body that helps in boosting the immune system. It is also essential in aiding the proper growth of bones and teeth.
Being under the sun for 10 to 20 minutes early in the morning gives the body a healthy dose of vitamin D. It also suggested that people get some sun before 10 AM when the rays may become harmful to the skin. Aside from sun exposure, the nutrient can also be found in fatty fish such as mackerel, tuna, salmon, sardine, and eel. Portobello mushroom, tofu, soy-based food, cereals, milk, and eggs are also foods that contain the vitamin. The required amount of vitamin D is 600 IU for people below 70 and 800 IU for individuals beyond 70, although this value can change with skin color and geography.
Being under the sun for 10 to 20 minutes early in the morning gives the body a healthy dose of vitamin D. It also suggested that people get some sun before 10 AM when the rays may become harmful to the skin. Aside from sun exposure, the nutrient can also be found in fatty fish such as mackerel, tuna, salmon, sardine, and eel. Portobello mushroom, tofu, soy-based food, cereals, milk, and eggs are also foods that contain the vitamin. The required amount of vitamin D is 600 IU for people below 70 and 800 IU for individuals beyond 70, although this value can change with skin color and geography.
The vitamin is also known to help prevent bone-related diseases such as osteoporosis and even multiple sclerosis. Some studies have shown that it also reduces the risk of heart disease among adults and keeps the body protected from the flu virus. However, these days it seems more difficult for people to get their dose of the vitamin from the sun because of harmful UV rays and pollution. For an extra dose of vitamin D, there are health supplements available on the market. Vitamin K, specifically vitamin K2 (mK4 and mK7) is necessary to get the full benefit of Vitamin D for bone and heart protections. Prior to taking these, it is still best to consult a doctor before deciding on the dosage.
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Dr. Lowell I. Gerber, a GAPS practitioner, has been focusing on personalized lifestyle medicine and nutrigenomics. He is in the process of developing a state-of-the-art treatment center in Freeport, Maine. For the latest health updates, follow this Twitter account.