3 Things Everyone Should Know About Vitamin D

1) Vitamin D is inextricably linked to your overall health.

"Low vitamin D status is linked to a number of different conditions. These include certain cancers, muscle weakness and types I and II diabetes—possibly even schizophrenia and multiple sclerosis," says Professor James Fleet, of Purdue University.

Vitamin D isn’t just about strong bones. It plays a role in cardiovascular disease, estrogen excess, brain cell growth and the inflammatory immune response.

Vitamin D can affect the risk of breast, colon and ovarian cancers, possibly due to its role in the cell life cycle or its ability to block excess estrogen.

Various studies have found lower incidence of childhood asthma and Type I diabetes in children that live closer to the equator. These children have higher levels of sun-synthesized vitamin D.

A Framingham Heart Study found that low vitamin D in those over 59 years old contributed to two times the risk of experiencing a cardiological event (heart attack, heart failure or stroke) in the following 5 years of life.

Our immune cells contain receptors for vitamin D. Vitamin D seems to prevents prolonged or excessive inflammatory response which is linked to many autoimmune disorders: multiple sclerosis, rheumatoid arthritis, irritable bowel disorders, hypertension and psoriasis.

2) Vitamin D isn’t actually a vitamin.

What we know as vitamin D is really a precursor to a steroid hormone: it is also known as provitamin D.

The conversion of vitamin D happens first in the liver and then in the kidneys before it becomes the compound that is biologically active: calcitriol.

Vitamin D’s major role is the metabolism and maintenance of calcium. Calcium levels rise with added vitamin D supplementation and rising calcium may shut off vitamin D.

Increased calcium can cause mental confusion, heart rhythm problems and kidney stones. Calcitriol works with the parathyroid hormone to maintain calcium levels.

When vitamin D levels are low, the parathyroid becomes overactive. Hyperparathyroidism results in drops in phosphorous. Without phosphorous, calcium and other compounds cannot mineralize in bone. Therefore, vitamin D is also responsible for maintaining phosphorous levels in the blood.

Since vitamin D affects the ability of calcium to bind to proteins, it is believed that it is also linked to vitamin K (which has a lot to do with these proteins as well.)

Iron deficiency may slow vitamin D absorption and potassium may help conserve calcium in the body, thereby influencing vitamin D.

3) Milk is NOT your best source of Vitamin D

The dairy industry would have us think that milk is our best source of vitamin D. In fact, pasteurized milk is linked to both calcium and vitamin D deficiency disorders.

The best source of vitamin D is sunlight. Ultraviolet rays convert vitamin D into the form that our bodies use, and unlike food and supplement sources, it is very difficult to get too much vitamin D this way.

Your skin is able to regulate this vitamin D conversion according to heat and other factors, store pre-vitamin D for future use and destroy amounts above and beyond what is safe.

As little as 5 minutes of natural sunlight can cause vitamin D production in the body and 20 minutes produces 20,000 international units (IU).

It’s very difficult for those who live in northern latitudes to produce adequate vitamin D during winter months.

Tanning beds that emit 2-6% UVB radiation may help but research needs to be done on this.

Few foods naturally contain bioavailable sources of vitamin D. Fish is one of the best sources. A decade or so ago, the USDA listed the vitamin D content of dietary foods, but little research had been done at that time and analysis methods are still lacking. 

Food	Food Amount	Vitamin D IU (International Units) / % Recommended Daily Value
Cod Liver Oil	1 Tablespoon	1,360/340
Salmon	3.5 Ounces	400/100
Mackerel	3.5 Ounces	345/86
Sardines	1.75 Ounces	250/63
Tuna	3 Ounces	200/50
Egg	1	20/5
Beef Liver	3.5 Ounces	15/4

 

 

 

 

 

 

 

Milk does not naturally contain vitamin D, raw or otherwise. Synthetic vitamin D is added to cow’s milk, soy milk and rice milk but there are problems with products enriched with vitamin D.

Synthetic vitamin D is only half as effective as natural and can block natural vitamin D’s effects. It can be toxic and affect calcium levels.

The precursor to vitamin D is found in both plant and animal products but animal-derived products contain the building block that we need to create calcitriol—the compound we make best use of.

Vitamin-D-fortified foods and dietary supplements mostly contain ergocalciferol (D2) rather than cholecalciferol (D3). D2 is created by irradiating yeast and other molds, D3 by irradiating animal oils and cholesterol.

D3 from animal cholesterol is closest to what sunlight produces in humans and is converted 500 times faster than D2. It’s estimated that D3 is 4 times more effective in humans than D2 and "vitamin D2 should no longer be regarded as a nutrient appropriate for supplementation or fortification of foods."

No clinical trials have shown D2 to be effective at preventing bone fractures, for instance, while every trial of D3 does.

Some supplement manufacturers are switching over to D3 but a supplement that provides the actual food source of the vitamin, along with all of the other enzymes and compounds that naturally help us to utilize it, are more effective than the isolated vitamin alone.

Dr. Axe's Action Steps

1. Vitamin D is really a crucial nutrient but stay away from products enriched with synthetic vitamin D.
2. Your best bet is sunlight, followed by cold-water, oily fish. Try to get at least 15 minutes of natural sunlight each day.
3. If you’re buying supplements, look for those that contain the vitamin-D food rather than the vitamin itself.

Source :
http://www.draxe.com

A Guide on What to Eat

What you eat isn't the only determinant of your overall health status. There are plenty of other facets of your life that play major roles in determining how functional and energetic you are.

Here's how I think about the role that diet plays in contributing to health and disease:

If you're consistently eating foods that nourish your cells and don't create cellular injury or inflammation, your diet can take a back seat to other high priority items, like getting enough rest, being physically active, being in a healthy environment, and spending time with people and projects that leave you feeling fulfilled.

If you're not eating the right foods for your health – foods that are injuring your cells and creating inflammation in your body with or without your awareness – then your diet deserves the bulk of your attention and resources, as taking care of other areas of your life while continuously crippling your body with your food choices is a recipe for chronic disease.

Figuring out what to eat to support your best health is a project that you best take on yourself, as no one else can observe all of the ways in which your body responds to the foods and beverages that you consume.

Put another way, it's virtually impossible for one specific dietary program to best support everyone because we're all unique in countless ways and we're always changing.

What is possible and effective for many is to follow a few specific principles that govern healthy eating, to continuously be mindful of how you're feeling, and to make modifications whenever necessary.

Sometimes, modifications may be called for immediately, as in the case of discovering a food allergy. At other times, you may find that changing life circumstances – like aging or even changing of seasons – require alterations to your diet to keep you feeling strong and healthy.

What follows are general principles of healthy eating that I personally strive to follow and that I recommend to my clients.

1. Eat Nutrient-Rich Foods.

Nutrient-rich foods are naturally abundant in one or more of the following health-promoting nutrients:

    * Healthy protein
    * Healthy fat (including cholesterol)
    * Healthy carbohydrates (including fiber)
    * Vitamins
    * Minerals
    * Enzymes
    * Water
    * Phytonutrients (health-promoting nutrients found in plant foods)

Dark or brightly colored vegetables, fruits, and legumes are generally considered to be nature's most nutrient-rich plant foods that are typically well tolerated by the masses.

From the animal kingdom, eggs from healthfully raised birds and cold-water fish are good nutrient-rich food choices for many people.

Broths made from vegetables and/or bones from cold water fish or healthfully raised chickens are also deeply nourishing choices.

2. Minimize Or Avoid Consumption of Highly Processed Foods.

Foods that are predominately made of sugar, flour, and highly processed grains (found in many commercially prepared cereals) are generally low in nutrient value. Ditto for the vast majority of deep-fried foods like donuts and potato chips.

You may be able to indulge in highly processed foods without experiencing significant consequences to your health in the short term if your health is relatively good, but the more you stay away from this group of foods, the healthier you will be and feel in the short and long term.

3. Minimize or Avoid Consumption of Foods that Cause Cellular Injury or Inflammation.

Based on everything that I know about human health and nutrition, the worst offenders are:

    * Pasteurized and homogenized dairy products.
    * Foods that contain shortening or partially hydrogenated oils.
    * Most varieties of highly processed luncheon meats, hot dogs, bacon, and sausages.
    * Factory-farmed flesh meats that have been cooked to a crisp.

4. Chew Your Foods Well.

Chewing your foods until liquid takes burden off your digestive organs, and allows your body to maximally extract and absorb nutrients in the foods that you eat.

You aren't what you eat; you're what you fully digest, and thoroughly chewing your foods is an essential requirement for optimal digestion and health.

source :
By Dr. Ben Kim
DrBenKim.com