Got Milk? Got Your D?

by: AndreaDow
Total views: 288
Word Count: 407

March 26th, 2008

Lately I have been hearing a lot in the news about the importance of Vitamin D. Maybe it is because I live in the Midwest where the sunshine can decide to go on vacation for days or even weeks at a time. We are approaching April next week and have another winter storm advisory scheduled for tomorrow- argh! Remember, we need sunshine to make Vitamin D or need to get adequate amounts from our diet. The problem is that many of us are not getting enough sunlight or enough of this vital nutrient in our diets. Vitamin D is very important for us to prevent osteoporosis as we need it to help with Calcium absorption.

What are us northerners to do in the winter? Well it sounds like everyone, regardless of where you live, needs to up their Vitamin D intake beyond the Daily Value recommendation of 400 IU. Most experts are now recommending that we aim for 1,000 IU per day for anyone middle-aged or older. A multivitamin usually does not have this amount, so you will have to supplement with an additional vitamin or food.

What are good food sources of Vitamin D?
Milk in the United States is fortified with 400 IU of vitamin D per quart
Other dairy products such as cheese, yogurt, and ice cream are usually not fortified with vitamin D.
Fatty fish and fish oils naturally contain Vitamin D

How much sunlight do you need?
Usually about 10 minutes in the sun without sunscreen will do the trick. If you plan to be outside longer than 10 minutes, be sure to apply some sun protection.

What else can you do besides have adequate Calcium and Vitamin D intake for osteoporosis prevention?
Exercise, Potassium and Vitamin K are also important for bones. You need to participate in an exercise program that puts stress on the bones or order to stimulate growth. Non-weight bearing exercise like swimming and bike riding do not count. Vitamin K is necessary to help build the bone matrix and we should aim for about 150-250 mcg per day. A serving of most greens will easily get your day's worth. Keep your fruits and vegetables to 5-9 servings per day and you will have no trouble getting the Potassium your body needs.

Until next time....I will be waiting for Spring with sunglasses in one hand and my shovel in the other hand just in case.

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