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  • Sunshine, Vitamin D, and Bone Health

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    John Paul Sacedor
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    Vitamin D is unique among vitamins in that our body can make all it needs with help from the sun. When the ultraviolet rays hit our skin, our bodies can make vitamin D. We can produce more vitamin D during the summer months due more sunlight. When we do not get enough sun, we need to get vitamin D from the food we eat. Because it is a fat‐soluble vitamin, vitamin D is stored in the liver and adipose (fat) tissue and can become toxic. Recently, vitamin D has received a decent amount of press because many Americans do not get enough; by one estimate, more than a third of young adults may take in too little. Why is this vitamin so important to our bone health and how can we be sure we are getting enough of this vital nutrient?

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    Sunshine, Vitamin D, And Bone Health

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    Vitamin D is unique among vitamins in that our body can make all it needs with help from the sun. When the ultraviolet rays hit our skin, our bodies can make vitamin D. We can produce more vitamin D during the summer months due more sunlight. When we do not get enough sun, we need to get vitamin D from the food we eat. Because it is a fat‐soluble vitamin, vitamin D is stored in the liver and adipose (fat) tissue and can become toxic. Recently, vitamin D has received a decent amount of press because many Americans do not get enough; by one estimate, more than a third of young adults may take in too little. Why is this vitamin so important to our bone health and how can we be sure we are getting enough of this vital nutrient?

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    17 vistas2 páginas

    Sunshine, Vitamin D, and Bone Health

    Cargado por

    John Paul Sacedor
    Vitamin D is unique among vitamins in that our body can make all it needs with help from the sun. When the ultraviolet rays hit our skin, our bodies can make vitamin D. We can produce more vitamin D during the summer months due more sunlight. When we do not get enough sun, we need to get vitamin D from the food we eat. Because it is a fat‐soluble vitamin, vitamin D is stored in the liver and adipose (fat) tissue and can become toxic. Recently, vitamin D has received a decent amount of press because many Americans do not get enough; by one estimate, more than a third of young adults may take in too little. Why is this vitamin so important to our bone health and how can we be sure we are getting enough of this vital nutrient?

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Descargue como PDF, TXT o lea en línea desde Scribd
    Marcar por contenido inapropiado
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    Sunshine,VitaminD,andBoneHealth

    VitaminDisuniqueamongvitaminsinthatourbodycanmakeallitneedswith helpfromthesun.Whentheultravioletrayshitourskin,ourbodiescanmake vitaminD.WecanproducemorevitaminDduringthesummermonthsduemore sunlight.Whenwedonotgetenoughsun,weneedtogetvitaminDfromthe foodweeat.Becauseitisafatsolublevitamin,vitaminDisstoredintheliverand adipose(fat)tissueandcanbecometoxic.Recently,vitaminDhasreceiveda decentamountofpressbecausemanyAmericansdonotgetenough;byone estimate,morethanathirdofyoungadultsmaytakeintoolittle.Whyisthis vitaminsoimportanttoourbonehealthandhowcanwebesurewearegetting enoughofthisvitalnutrient? OneofthemajorrolesofvitaminD,whichisalsoahormone,istoregulateour bloodcalciumlevels.Calciumisindispensabletotheproperfunctioningofallour bodytissuesincludingmuscles,nerves,andglands.Thesetissuesdrawcalcium fromthebloodasneeded.Hence,theremustbeaconstantsupplyofcalcium. Ourskeletonactsasacalciumreserve.Whencalciumintakeislow,ourblood calciumlevelismaintainedattheexpenseofourbones.InadequatevitaminD setsthestageforlossofcalciumfromtheboneswhichcanresultinfracturesfrom osteoporosis. Toreplenishbloodcalcium,vitaminDactsatthreebodylocationstoraiseblood calciumlevels:1)skeleton,2)digestivetractwherefoodbringsincalcium,and 3)kidneyswhichcanrecyclecalciumthatwouldotherwidebelostinurine. Calciumisthemostabundantmineralinthebodyandisamajorcomponentof ourbones99%ofourcalciumstoresareinthebonesandteeth.Therefore, withoutenoughVitaminD,ourbonehealthiscompromised.Rickets,avitaminD deficiencydisease,ischaracterizedbyabnormalbonegrowthinchildren. Deficiencyforadultsresultsinapainfulbonediseaseknownasosteomalacia;the bonesbecomeincreasinglysoft,brittle,anddeformed.

    OncevitaminDisproducedinskinorconsumedinourfood,itrequireschemical conversionintheliverandkidney.CalcitriolistheprimaryformofvitaminDin thebody;itisconvertedfromcalcidiolinthekidneys.Calcitriolthentravelsto variouspartsofthebodytodoitswork. VitaminDstimulatesmaturationofcells,includingimmunecellsthatdefend againstdisease.VitaminDalsoactsongenes,affectinghowcellsgrow,multiply, andspecialize.Becausethisvitaminisstoredinthebody,itispossibletohavetoo much.VitaminDisthemostpotentiallytoxicofallvitaminsgenerallydueto takingsupplements.Intakesof5xrecommendationshavebeenassociatedwith signsofvitaminDtoxicity.TheDRI(DietaryReferenceIntakes)forvitaminDare: 5micrograms(g)/day=ages1950 10micrograms=ages5170 15micrograms=71+ TheUL(upperintakelevel)is50microgramsperday(2,000IUonsupplement labels).ToxicityfromtoomuchvitaminDincludescalcificationofbloodvessels, kidneys,heart,lungs,andtissuesofjoints.Pleasebewareofsupplementation!! ToreceivevitaminDfromthesun,thepigmentofyourskinisafactor.Thedarker theskin,thelongerexposuretodirectsunlightisneededevenasmuchasthree hoursdependingontheclimate.Lightskinnedpeopleneedmuchless10to15 minutes.SunscreeninhibitsvitaminDabsorption,butyoucannotgettoomuch vitaminDfromthesun;thesunitselfbeginstobreakdownexcessvitaminDinthe skin.Besidesthesun,richsourcesforvitaminDincludefortifiedmilk,salmon(3 oz.=4.3g)shrimp(3oz.=3.0g),liver,andsardines. Remembertogetalittlesun,and/oreatfoodsrichinvitaminDsoyourbonesand tissueswillstayhealthyandfunctionproperly!!

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