Vitamin D: Why It's Easy to Be Deficient

By Dr. Zen-Jay Chuang

Have you ever seen pictures of children with extremely bowed legs? It is a condition called rickets and it's from low levels of vitamin D, causing the bones to become soft and weak.

Vitamin D is crucial for bone health. It helps your body keep a good balance of calcium and phosphate in the blood. With low vitamin D levels, children can develop rickets and adults can develop osteomalacia, a condition in which weak bones cause bone pain, fractures, and muscle weakness.

Vitamin D also has many other functions in the body. It helps control the growth of your cells, improves your immunity, provides nerve and muscle strength, and reduces disease-causing inflammation in your body.

Some studies suggest it may help with type 2 diabetes, weight loss, multiple sclerosis, high blood pressure, depression, heart disease, colon cancer, and other types of cancer.

Nursing home residents seem to have significantly fewer falls when they start a daily vitamin D supplement.

While the jury is still out on all of the studies related to vitamin D, we know it is essential that you have enough but not too much so that it becomes harmful. Simply put, you need to have optimal levels of vitamin D.

How Do You Get Enough Vitamin D?

There are 3 ways for you to get vitamin D:

1. Your skin makes vitamin D through sunlight

2. You can get vitamin D from food

3. You can take a vitamin D supplement

Let's start with the sun on your skin.

As a general rule, exposure of the face, hands, arms, and legs to sunlight 2 to 3 times a week may produce enough vitamin D to stay healthy. Exposure should be about 1/4 of the amount of time it takes for you to get a mild sunburn. Depending on your skin color, this can mean from 5 to 30 minutes of sun exposure between 10 am and 3pm.

It is the ultraviolet B radiation in sunlight that helps your skin make vitamin D. Complete cloud cover reduces this radiation by about 50%. Shade, including the shade from severe pollution, reduces this ultraviolet B radiation about 60%.

How about food?

Surprisingly, there are not too many foods that are naturally high in vitamin D. The following list includes the foods highest in vitamin D:

Vitamin D Measured in IUs:

Cod liver oil, 1 tbsp, 1,360

Swordfish, cooked, 3 oz., 566

Sockeye Salmon, cooked 3, oz., 447

Mackerel, canned, 3 oz., 214

Sardines, canned, 3 oz., 197

Tuna Fish, canned in water, drained, 3 oz., 154

Orange juice Vitamin D-fortified, 1 cup, 137

Milk, Vitamin D-fortified, 1 cup, nonfat, reduced fat, & whole, 115-124

The abbreviation IU stands for "international unit" and is what you will find on food and supplement labels.

The third source of vitamin D is from supplements.

In general, there are two different forms of vitamin D on the market: ergocalciferol (also known as vitamin D2) and cholecalciferol (also known as D3). I will discuss their effectiveness in the following section.

How Much Vitamin D Do You Need?

Well, if you can get enough sun on your skin as described above, you really do not have to worry about getting more vitamin D from food and supplements.

On the other hand, food and supplements can provide a healthy dose of vitamin D if you have any (or a combination) of the following risk factors for low vitamin D:

·       You do not spend enough time outdoors, especially in the sun.

·       You live in a northern latitude, especially north of the Philadelphia-San Francisco line. For example, in Boston, there is not enough sunlight to make vitamin D in your skin for about 4 months of the year. If you go further north to Edmonton, Canada, your skin cannot make vitamin D for 5 months of the year.

·       You have been following your dermatologist's suggestion of liberally using sunscreen to protect yourself from the sun's radiation.

·       You have darker skin. Skin pigment reduces the skin's ability to absorb the ultraviolet radiation in the sun. In a bathing suit, a light-skinned person spending 10-12 minutes under peak July sun in Boston can make 10,000 to 20,000 international units of vitamin D. It will take an Asian Indian person, who has darker skin, about 30 minutes to make as much vitamin D. It will take an African American with very dark skin about 120 minutes to make the same amount of vitamin D.

·       You are obese. Fat cells hoard vitamin D. This reduces the circulating vitamin in your blood.

·       Your have a medical condition such as Crohn's disease, celiac disease, and cystic fibrosis that impairs your gut's absorption of vitamin D.

·       You are a strict vegetarian.

·       Your kidneys are impaired so they cannot activate the vitamin D you have.

·       You are older than 65. This means your skin makes less vitamin D, your gut may not absorb nutrients as efficiently, and your kidneys may not activate vitamin D as effectively. Even in sunny South Florida, as many as 40% of older people have low vitamin D levels.

If you have any of these risk factors, how many international units of vitamin D should you aim for a day?

This depends on whom you talk to. In recent years, various scientific authorities came up with different amounts of vitamin D that they consider good for your daily intake through food and supplements.

To spare you the confusing numbers and arguments, here is the bottom line.

If you are an adult, aim for 600 to 2000 IUs of vitamin D a day from your food and supplements.

And if you get vitamin D from supplements, keep in mind that unit for unit, cholecalciferol (vitamin D3) is better used by your body than ergocalciferol (vitamin D2).

In general, vitamin D3 is about 3 times more powerful than vitamin D2.

How Do You Know if You are Vitamin D Deficient?

If you are low on vitamin D, you may have bone pain and muscle weakness. But, often the symptoms of low vitamin D are very subtle. And even without any clear symptoms, low vitamin D can badly affect your health in different ways.

Your doctor can order a simple blood test, 25-hydroxy vitamin D, for you. Again, the normal range for vitamin D also varies according to different authorities. But here is what you need to know: a level of 30 to 50 ng/mL is considered optimal for bone health and overall health.

If your blood test suggests that you are very low on circulating vitamin D, your doctor may give you a prescription for high-dose treatment for a period of time. Make sure you follow his or her directions.

Can You Get Sick From Too Much Vitamin D?

Yes you can!

Too much vitamin D in your body can make you not want to eat, lose weight, urinate excessively, and have abnormal heartbeats. Even more seriously, it can make your blood calcium level too high, resulting in damage to your heart, blood vessels, and kidneys.

Unless you are under close monitoring by you doctor, do not take over 4000 international units of vitamin D from food and supplements a day. Exceeding this dose will increase your risk for having a toxic overload of vitamin D.

On the other hand, your skin will not make too much vitamin D from sunshine. Your body is such a marvelous creation that when you get too much sun, your skin actually rids itself of the extra vitamin D automatically.

Keep reading to discover the keys for defusing ticking health bombs that could be lurking in your body. Click here to discover the medical secrets necessary to know so you can live a better, longer, healthier life.

Don't miss your opportunity to discover the secrets to defusing ticking health bombs that could be lurking in your body. It is possible to live longer & better. Discover what you need to do NOW to keep you & your family disease-free.

Zen-Jay Chuang, MD, is a primary care physician and Chairman of the Whole Health Alerts advisory board. Click here to find out how Dr. Zen-Jay's biodynamic, cutting edge approach to ancient and modern medicine can help you achieve the best health of your life.

RE Health, Inc. 781-878-7114. 100 Weymouth St, Bldg D, Rockland, MA 02370

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Health Benefits of Soy Based Products

By Dexter Allamani

Everyone is looking for ways to get healthy these days. One of the biggest factors in losing weight effectively is a person's diet. While there are plenty of fad diets out there, most of them are not exactly safe to use over the long term. The best way to lose weight and keep it off is to change your diet. Integrating soy based products into the diet has many health benefits that can help anyone looking to turn the corner concerning their overall health.

One term that we hear quite often when talking about healthy foods and fat burning foods is Omega-3 fatty acids. This is a fat component that is found in many oily fish, such as salmon. The soybean is also very rich in Omega-3 fatty acids, and is one of the main reasons that soy products are so highly touted in the health world.

Cholesterol is something else that everyone is worried about these days. There are so many health risks associated with high cholesterol that it is amazing people do not do more to remove cholesterol from their diets. There have been numerous studies conducted proving that soy is known to reduce cholesterol levels. The Food and Drug Administration has even made the recommendation that "25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

Another component of soy food products is the presence of Phytic Acid. This acts as an antioxidant, which are highly touted to improve or prevent various health risks. Antioxidants are linked to reducing the risk of cancer and diabetes. Many foods that are known to be rich in antioxidants are touted as super foods and promoted in just about every health oriented diet on the market.

There are various ways to incorporate these foods into a diet, but the most popular is as a substitute for dairy products. There are quite a few desserts, milk substitutes, and cheeses that are all made with soy products. The reviews of these products are overwhelmingly favorable and many people say that there is little to no difference in the actual taste of food made with these products being substituted for dairy ingredients.

With such a significant push for healthy products, soy based products have been pushed into the limelight. Where some of these products used to be very limited and flavorless, progress has made them a flavorful and adequate substitute for things such as cheese and ice cream. Now, there is simply no need to risk poor health to enjoy dairy products.

If you are looking for some great dairy free desserts recipes, check out Tofutti.com today. This site features lots of great dairy free dessertsand plenty of other dairy free products that everyone will love.

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Meat Diet Rapid Weight Loss Plan - Highlights of How High-Protein Diet Helps to Lose Weight

By Alexis Roger  

Are you looking information to start a new diet and lose weight quickly? It is believed that meat diet helps to get this goal. Like many other diet plans, meat diet has its pros and cons. Let's see why and how this specific diet plan can help you to lose a few pounds within days.

Meat and Satiety

Various scientific studies have shown that a high-protein diet is able to reduce appetite and consequently to help someone lose weight. Scientists think that a high level of proteins in the blood would be able to prevent appetite-stimulating hormones from playing its role.

Meat and Metabolism

Meat is rich in vitamins B. Vitamins B and weight loss go hand in hand. Do you know why? Vitamins B are able to speed up the body's metabolism. Meat such as lean beef, pork and chicken is an important dietary source of B-complex vitamins.

What's the meat diet plan?

1) Eat much more meat. Your daily intake of proteins should make up 30% of the total amount of calories. White meat is preferable. Try to choose parts of meat poor in fat.

2) Eat 50 % less carbohydrate such as whole grains, beans, vegetables and fruits. Avoid eating white bread, white rice and pastries.

3) Reduce fat consumption to 20% of daily energy intake.

4) Eat smaller meals. It is allowed having snacks between the main meals when you feel a little bit hungry.

5) Exercise more!

Meat Diet Disadvantages

1) Meat is rich in lipids and especially in saturated fat acids and cholesterol. It is believed that foods containing a high proportion of saturated fat raise the level of cholesterol in the blood stream and cause heart disease.

2) High intake of meat causes excessive uric acid and could be responsible of various diseases such as gout, rheumatism and kidney stones.

3) Almost all commercial meat is contaminated in some way by toxins, bacteria and chemicals such as synthetic growth hormones and nitrates, that can affect deeply our health and well-being.

4) Some clinical studies have shown that people who regularly consume red meat have a higher risk of colon cancer.

5) The consumption of processed meats, such as pork, beef or lamb, may significantly increase rate of prostate cancer among men of various ages.

6) Scientists have also discovered that women whose diets were rich in meat such as beef or ham are more likely to develop endometriosis.

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Alexis Roger is a French biochemist who displays a great interest in international alternative medicine therapies. Visit also his website athttp://www.naturalexis.com

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