Remember that perfect day at the beach? You were basking in the sun’s glorious rays, listening to the sound of waves washing up on the shore, seagulls cackling overhead, the wind rustling through the trees and children laughing. You may not have considered it, but you were soaking in UV rays that triggered vitamin D production in the skin, which is a good thing! This useful vitamin helps you absorb and maintain your phosphorus and calcium levels too. It is a necessary ingredient for bone health, bolsters the immune system and regulates cell growth and differentiation.
For the best sources of the D vitamin, try a tablespoon of cod liver oil (for 340% of your daily value), 3.5 ounces of cooked mackerel or salmon (for 90% of your daily value), 3 ounces of tuna canned in oil (50% DV), 2 ounces of sardines canned in oil (70% DV) or a cup of vitamin D fortified milk (25% DV). Other sources include eel, catfish, margarine, pudding, fortified ready-to-eat cereals, egg yolks, liver and Swiss cheese. Of course, taking calcium supplements combined with this vitamin will ensure that you get the best of both worlds for a strong, healthy body.
Recent studies suggest that a vitamin D/magnesium supplement helps to fend off Type II Diabetes. Subjects with lower-than-normal levels showed increased insulin resistance (American Journal of Clinical Nutrition study, 2004). Women who took 800 IU of the vitamin each day along with a calcium supplement had a 33% lower risk for Diabetes (Diabetes Care study, 2006). Similarly, it was found that people with the highest magnesium levels had the lowest risk of Diabetes (Diabetes Care study, 2004). A fourth study concluded that drinking more milk, thereby increasing their calcium intake and getting more of the D vitamin, decreases the risk of Type II Diabetes by roughly 15% and a D vitamin deficiency resulted in a 46% greater risk of Diabetes (Tufts University study, 2007).
Without vitamin D, calcium absorption would be impossible. The vitamin also stimulates the expression of proteins which carry calcium from the intestines to the blood. Due to its vital role in bone health, doctors say a D vitamin/calcium supplement should be part of a daily diet. Dairy products are the best source of this vitamin and calcium, including milk, yogurt, cheese and pudding. People with darker skin tones and obese individuals may need a D Vitamin supplement to ensure they get their proper allowance. Given more research, the links between this vitamin and disease prevention will likely be more clearly defined.
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