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In the 19th century, a debilitating bone disease in children known as rickets was commonly treated with cod liver oil. At the time, cod liver oil was used to treat many ailments, but why it worked for the treatment of rickets was not known at the time. Fast forward to the 1920s when vitamin D was discovered, and it was realized that rickets was caused from a vitamin D deficiency, and cod liver oil happens to be high in this vitamin.

Role of vitamin D

Vitamin D plays many roles in our bodies. It promotes the absorption of calcium in our guts. It helps deposit calcium and phosphorous in our bones to keep them strong. It helps to regulate cell growth and maintain optimal calcium levels in our blood, and it plays a role in immune function and reducing inflammation.

The important connection between bone health and vitamin D is widely understood, but its benefits have also been associated with conditions such as heart disease, diabetes, autoimmune conditions and with many cancers — most notably, colon cancer. In spite of this growing body of research, the evidence for the effect of vitamin D on these other diseases is less clear, and in some cases conflicting.

Recommendations

It is believed that a significant portion of the population may not be getting adequate amounts of vitamin D. Given its important role in bone health, the 2015 Dietary Guidelines Advisory Committee recommended it be classified as an “underconsumed nutrient of public health concern.”

Currently the Recommended Intake Amounts (RDAs) have been set at levels sufficient for maintaining bone health in healthy individuals who have limited sun exposure. The RDA for adults up to 70 years of age is 600 IUs (10 mcg), and 800 IUs (20 mcg) for adults over age 70. For health conditions beyond bone health, no recommendations exist.

The health benefits of vitamin D supplementation continues to be an area of great controversy. A very large human research effort known as the VITAL study is underway, and is expected to help clear up some of the confusion. The study is evaluating the impact of vitamin D and omega-3 supplementation on several diseases, including cancer, heart disease and stroke.

Sources of vitamin D

Vitamin D can be obtained in three ways: through sunlight, foods and supplementation. Vitamin D is unique compared to other vitamins because our bodies can produce it naturally when our skin is exposed to sunlight, specifically ultraviolet B rays (UVB), which is why it is commonly referred to as the “sunshine vitamin.” However, many factors influence how much vitamin D we produce through sunlight, from the amount of time spent in the sun, time of season, age, and how dark our skin is. But too much sun exposure has been linked to skin cancer.

Vitamin D can also be obtained naturally through a limited number of foods. Food sources such as fatty fish (salmon, mackerel and tuna), cod liver oil and mushrooms exposed to UV light contain higher amounts. For instance, a 3-ounce serving of cooked sockeye salmon has 570 IUs of vitamin D and a tablespoon of cod liver oil has 1,360 IUs. Lesser amounts can be found in eggs, beef liver and some cheeses. Several foods are fortified with vitamin D including cow’s milk, many cereals, soy and nuts milks and orange juice.

Vitamin D can also be obtained through supplements, but it is important to realize it is possible to get too much of a good thing. Vitamin D is a fat soluble vitamin, meaning we store it in our bodies and at high amounts it can become toxic causing anything from muscle weakness and confusion to problems with heart rhythm and kidney stones.

As is so often the case, a balanced approach to health and nutrition is always the best approach, and whenever in doubt consult with your health care professional to decide the appropriate course of action for you.

Source: http://www.dailycamera.com/lifestyles/ci_32147147/nutrition-talk-balancing-sunshine-vitamin

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.