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»: The Dilemma of Vitamin D
Since the effect of this important vitamin was discovered in the 1920s its story is still unraveling. Its significance was due to the discovery that rickets was a disease that was directly caused by lack of it.
Unlike most other vitamins it is primarily created from the action of ultra violet light from sunlight on the skin. This action turns the compound 7-dehydrocholesterol to create its precursor D2. Further synthesis in the liver and kidneys turn it in to D3.
Whilst it is available in some foods it is not usually in very high quantities which leaves sunlight or supplements as the effective available sources.
Ongoing research has shown that the vitamin has a role in prevention of high blood pressure, cancer, tuberculosis, periodontal disease, chronic pain, multiple sclerosis, depression, seasonal affective disorder, schizophrenia and several autoimmune diseases including type 1 diabetes.
Originally the recommendations for an adult were set at 200IU but this is under revision as it is recognized that the amount is subject to debate. The amount stated was related to the amount needed to prevent rickets and is under review with regard to other conditions. In people over 50 years increased amounts are needed up to 600IU.
The dilemma that is current is the fact that sunlight has over the last ten years been seen to be a causative factor in skin cancers due to factors such as ozone depletion. As recommendations to avoid sunlight have taken effect there are greater numbers of people suffering many of the other conditions relating to deficiency in the vitamin, including skin cancer! This is further exasperated by the use of suncream, for example a sun protection factor 8 type suncream lowers the skins production of Vitamin D by 95%.
In Australia and New Zealand the success of public health campaigns encouraging the public to cover themselves in direct sunlight and to use sunblock cream has resulted in widespread deficiencies of Vitamin D. There are many variables to take into account other than age such as the degree of strength of sunlight and the angle of sun rays, the color of skin is another factor, darker pigmentation filters out the sunlight and so the skin requires longer sunlight hours.
Due to the action on cell differentiation and other nucleus related effects, Vitamin D is becoming recognized as a preventative to cancers and an immunity enhancer.
Foods rich in this nutrient are:
• Eel, cooked, 3.5 oz, 200 IU
• Catfish, 3 oz provides 425 IU
• Salmon, cooked, 3.5 oz provides 360 IU
• Sardines, canned in oil, drained, 1.75 oz, 250 IU
• Tuna, canned in oil, 3 oz, 200 IU
• Mackerel, cooked, 3.5 oz, 345 IU
• Mushrooms when left in sunlight for five minutes produce 2700IU per 3 oz serving
The Dilemma of Vitamin D
Since the effect of this important vitamin was discovered in the 1920s its story is still unraveling. Its significance was due to the discovery that rickets was a disease that was directly caused by lack of it.
Unlike most other vitamins it is primarily created from the action of ultra violet light from sunlight on the skin. This action turns the compound 7-dehydrocholesterol to create its precursor D2. Further synthesis in the liver and kidneys turn it in to D3.
Whilst it is available in some foods it is not usually in very high quantities which leaves sunlight or supplements as the effective available sources.
Ongoing research has shown that the vitamin has a role in prevention of high blood pressure, cancer, tuberculosis, periodontal disease, chronic pain, multiple sclerosis, depression, seasonal affective disorder, schizophrenia and several autoimmune diseases including type 1 diabetes.
Originally the recommendations for an adult were set at 200IU but this is under revision as it is recognized that the amount is subject to debate. The amount stated was related to the amount needed to prevent rickets and is under review with regard to other conditions. In people over 50 years increased amounts are needed up to 600IU.
The dilemma that is current is the fact that sunlight has over the last ten years been seen to be a causative factor in skin cancers due to factors such as ozone depletion. As recommendations to avoid sunlight have taken effect there are greater numbers of people suffering many of the other conditions relating to deficiency in the vitamin, including skin cancer! This is further exasperated by the use of suncream, for example a sun protection factor 8 type suncream lowers the skins production of Vitamin D by 95%.
In Australia and New Zealand the success of public health campaigns encouraging the public to cover themselves in direct sunlight and to use sunblock cream has resulted in widespread deficiencies of Vitamin D. There are many variables to take into account other than age such as the degree of strength of sunlight and the angle of sun rays, the color of skin is another factor, darker pigmentation filters out the sunlight and so the skin requires longer sunlight hours.
Due to the action on cell differentiation and other nucleus related effects, Vitamin D is becoming recognized as a preventative to cancers and an immunity enhancer.
Foods rich in this nutrient are:
• Eel, cooked, 3.5 oz, 200 IU
• Catfish, 3 oz provides 425 IU
• Salmon, cooked, 3.5 oz provides 360 IU
• Sardines, canned in oil, drained, 1.75 oz, 250 IU
• Tuna, canned in oil, 3 oz, 200 IU
• Mackerel, cooked, 3.5 oz, 345 IU
• Mushrooms when left in sunlight for five minutes produce 2700IU per 3 oz serving
