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Old 11-07-2007, 09:38 AM   #1 (permalink)
 
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Often called ‘sunshine vitamin,' vitamin D helps bone strength

By Becky Varner
Recipe for Health
Vitamin D is a fat-soluble vitamin made in the body after exposure to ultraviolet (UV) rays from the sun. The UV rays from sunlight trigger the skin to synthesize vitamin D, which is why it is sometimes referred to as the "sunshine vitamin.” This vitamin is also found in food.

Vitamin D exists in several forms, but the most active form is calciferol. Other forms of this vitamin are relatively inactive in the body. After vitamin D is consumed in food or produced by the skin from sunshine exposure, it requires chemical conversion in the liver and kidney to form the physiological active form of vitamin D.
A major function of vitamin D is to promote absorption of calcium and phosphorus and to regulate normal blood levels of these nutrients. By promoting calcium absorption, vitamin D helps to form and maintain strong bones and teeth. It also works with other vitamins, minerals and hormones to promote bone health, regulate cell growth and may help maintain a healthy immune system. Insufficient vitamin D can result in thin and brittle bones. As we age, there may be a greater loss of bone mass (osteoporosis) and softening of bones (osteomalacia) with insufficient vitamin D.
Most milk in the United States is fortified with 10 micrograms (equivalent to 400 International Units or IUs) of vitamin D per quart. A cup of vitamin D-fortified milk supplies half of the adequate daily intake for adults ages 19-50, one-fourth of the adequate intake for adults ages 51-70 and about 15 percent of the adequate daily intake for adults ages 71 and older.
Fatty fish such as salmon and mackerel naturally contain vitamin D, and other foods such as some cheeses, yogurts, juices, soy drinks, breakfast cereals, breads and cereals are fortified with small amounts of vitamin D. Most food labels do not list vitamin D unless the food has been fortified with this nutrient. The Daily Value or DV reference number on food labels was developed by the Food and Drug Administration to help consumers determine whether a food contains a relatively small or large amount of a specific nutrient. The Daily Value of vitamin D is 400 IUs for adults.
The percent of Daily Value on the label tells the percent in one serving of the food. A food listed providing as little as 5 percent Daily Value is considered a low source of that particular nutrient. One listed as 10 to 19 percent Daily Value is a good source of that nutrient, and a label indicating 20 percent or more Daily Value is a high source of that nutrient. Even though a food label shows a low percent of a nutrient, the food still contributes to the overall nutrient content of the diet.
Sun exposure is an important source of this nutrient and provides many people with the vitamin D requirement. However, this can vary according to the season, geographic latitude, time of day, amount of cloud cover, smog and use of sunscreen. Initial exposure of 10-15 minutes of sunshine allows adequate time for vitamin D synthesis. This amount of sun exposure to the hands, arms and face without sunscreen at least twice a week is generally sufficient to provide adequate vitamin D. After this, it is important to use sunscreen to reduce the risk of skin cancer and other damage that can occur from excessive sun exposure. It is important for people with limited sun exposure to consume good sources of vitamin D in the diet. Melanin is the pigment that gives skin color. The high melanin content of darker skin reduces the ability of the skin to produce vitamin D from the sunlight.

SOURCE LINK: http://newsok.com/article/3165766/1194399535
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Last edited by eileen; 11-07-2007 at 09:39 AM. Reason: formatting
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