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Healthy bones need vitamin D

Healthy bones need vitamin D

Vitamin D is essential to help the body absorb calcium, increase healthy bone and calcium levels in the blood. A vitamin D deficiency can lead to rickets in children and osteoporosis in the elderly. Many people take calcium supplements to help keep bones healthy and strong. Without a good steady supply of vitamin D, most of this calcium, with natural foods, will simply pass through your body. In addition to supporting bone health, vitamin D also supports the immune system, cell regeneration and reduces inflammation. Vitamin D also showed protective properties against colon cancer.

Many of us associate a good dose of sunshine with the best way to replenish vitamin D supplies. When the skin is exposed to sunlight, we absorb ultraviolet B radiation that the body uses to convert cholesterol to vitamin D. All You need is about ten minutes of direct exposure to the sun at noon when the sun is high for a good dose of vitamin D. excessive turbidity, long cold winter days and worries about excessive exposure of skin to lightning Ultraviolet means that we have to ensure that adequate supplies of vitamin D are in our diet. In addition, vitamin D is fat soluble, so it is important to make sure your diet includes essential fatty acids like Omega-3, extra virgin olive oil, coconut oil and butter.

The best sources of natural vitamin D foods are fatty fish, including salmon, shrimp, tuna, sardines and swordfish. The following are good sources of dairy products, such as milk, cheese, yogurt and eggs. Some fortified products, especially juice and breakfast cereals, are stimulated by vitamin D. The benefit may be more than offset by the amount of sugar or wheat gluten included in these products. Please read the label carefully before choosing these products.

Getting enough vitamin D from food alone may not be enough to support bone health. Add to this the processes of limited sun exposure and aging that alter the body’s ability to absorb calcium, especially in postmenopausal women, and vitamin D supplements are a good alternative. Many of these supplements are listed either D2 or D3. Although both are effective, the main difference seems to be that D3 is better absorbed at higher doses.

Absorbing vitamin D from food or sunlight will not create any risk of an overdose of this essential substance. It is important to carefully observe the recommended daily doses on the container to avoid over-drinking. An excess of vitamin D may be slightly toxic to the body. This can produce a variety of ailments, including anorexia, weight loss, polyuria, and cardiac arrhythmias. High blood serum levels of vitamin D can also increase calcium levels in the blood, leading to calcification and damage to the cardiovascular system and kidneys. This high level of calcium can also cause kidney stones in some people.

The best solution is to get your vitamin D from three sources, healthy fatty fish, sunshine and vitamin D3 supplements. Watch your diet and your lifestyle and make a conscious choice every day to optimize your bone and calcium levels with a good vitamin D delivery.

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