Kate's Cuisine

Jun 12 2009

Vitamin D

Vitamin D may be known as the Sunshine Vitamin because the sun’s rays do provide an excellent source of Vitamin D that is easily absorbed through our skin. However, because of its amazing ability to help with bone growth and development, it may be more appropriate to call it the Bone Vitamin.

Vitamin D helps maintain proper bone growth and development by ensuring that there are always proper levels of calcium and phosphorus in the body. In addition to being important to bone growth, Vitamin D also greatly helps with cell formation. For both of these reasons, Vitamin D is also crucial in fetal development. The vitamin can not only help with bone growth but can also act when bones are in need of repair, such as when a child develops rickets.

Because Vitamin D helps so much with bone growth, it’s important that a person take more of it as they get older and their bones are sure to become more brittle. Men and women both don’t need more than 5ug/day until the age of 50. From the ages of 51 – 70 both men and women should be sure to get 10ug/day. After the age of 70, the levels of Vitamin D needed per day jump to 15ug/day.

It’s true that the sun’s UV rays are excellent sources of Vitamin D. However, you can still include it into your diet with salmon, cod liver oil, tuna, sardines, and mackerel, which are all great sources of Vitamin D. Some breakfast cereals and certain types of milk are also fortified with the essential vitamin.

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