Today, I was watching Oprah and Dr. Mehmet Oz, M.D. was detailing the benefits of exercise, promoting a healthy immune system and overall healthy living.
It was great to hear him supporting the new findings that natural sunlight is beneficial for the body. Granted, we all - especially women- are conscious of early aging, sun spots and wrinkles from sun exposure, but it is so important for the body to get natural sun light to be able to process Vitamin D.
Vitamin D Deficiencies include:
* Rickets,
* Osteomalacia
* Osteoporosis,
Vitamin D malnutrition may also be linked to:
* High blood pressure
* Tuberculosis
* Cancer
* Periodontal disease
* Multiple sclerosis
* Chronic pain
* Depression
* Schizophrenia
* Seasonal affective disorder
* Several autoimmune diseases including type 1 diabetes
Sun exposure is perhaps the most important source of vitamin D because exposure to sunlight provides most humans with their vitamin D requirement. UV rays from the sun trigger vitamin D synthesis in skin. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis. For example, sunlight exposure from November through February in Boston is insufficient to produce significant vitamin D synthesis in the skin. Complete cloud cover halves the energy of UV rays, and shade reduces it by 60%. Industrial pollution, which increases shade, also decreases sun exposure and may contribute to the development of rickets in individuals with insufficient dietary intake of vitamin D.
Sunscreens with a sun protection factor (SPF) of 8 or greater will block UV rays that produce vitamin D, but it is still important to routinely use sunscreen to help prevent skin cancer and other negative consequences of excessive sun exposure. An initial exposure to sunlight (10 -15 minutes) allows adequate time for Vitamin D synthesis and should be followed by application of a sunscreen with an SPF of at least 15 to protect the skin. Ten to fifteen minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D. It is very important for individuals with limited sun exposure to include good sources of vitamin D in their diet.
Natural sources of vitamin D include:
* Fish liver oils, such as cod liver oil, 1 Tbs. (15 mL) provides 1,360 IU
* Fatty fish species, such as:
o Catfish, 3 oz provides 425 IU
o Salmon, cooked, 3.5 oz provides 360 IU
o Mackerel, cooked, 3.5 oz, 345 IU
o Sardines, canned in oil, drained, 1.75 oz, 250 IU
o Tuna, canned in oil, 3 oz, 200 IU
o Eel, cooked, 3.5 oz, 200 IU
* Mushrooms provide over 2700 IU per serving (approx. 3 oz or 1/2 cup) of vitamin
D2, if exposed to just 5 minutes of UV light after being harvested;[13] this is
one of a few natural sources of vitamin D for vegans.
* One whole egg, 20 IU
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