In this video I discuss Vitamin D. Some of its functions in the body, foods rich in Vitamin D, some of the effects of deficiency and daily recommendations.
Transcript
Vitamin D is a fat soluble vitamin that is essential for the absorption of calcium and phosphorus. Several forms of vitamin D exist but the most important form is Vitamin D3. While there is a lot of research on vitamin D the most conclusive finding is its benefit to bone health.
Deficiencies in vitamin D can lead to weak bones and possible fractures. High levels of vitamin D intake can lead to elevated calcium and phosphorus levels which can cause nausea, headaches, and calcification of the heart, kidney, lungs, and in the ear which can lead to deafness.
Vitamin D can be produced naturally from sunlight exposure as the UV rays induce the body to manufacture Vitamin D from cholesterol. The amount of sunlight needed ranges from about 5 to 20 minutes 2 times per week.
The Darker the individual skin color the longer amount of time is needed. The use of sunscreen absorbs or blocks UV rays which will affect the body’s ability to produce vitamin D.
Foods rich in vitamin D include oily fish, mushrooms, and dairy products.
The recommended amount of vitamin D to be consumed daily is 600IU or 15mcg. For instance, Cooked trout 71g provides 539 IU and ½ cup of Portabello Mushrooms provide 192 IU for a total of 731 IU meeting the daily recommendation. Toxicity thresholds for Vitamin D range from 10000 to 40000 IU day.
