FOR YOUR INFORMATION...
Vitamin D: How much is enough PLUS 4 diseases it can prevent
We know that vitamin D helps build bones, but an increasing amount of evidence points to many other health enhancing powers of this "sunshine" vitamin. To date, researchers have linked vitamin D to the prevention of the following conditions:Heart disease. A large study in the U.S. found that those with low blood levels of vitamin D had twice the risk of heart attack, heart failure or stroke over five years compared to people with higher levels of vitamin D. This link remained even after controlling cardiovascular risk factors such as elevated cholesterol, diabetes and high blood pressure.
Multiple Sclerosis. A study of 187,000 nurses found that those who took multivitamins containing vitamin D were 40 per cent less likely to develop MS than women who didn't take supplements. MS is an autoimmune disease in which the body attacks its own myelin, the protective covering on nerve cells. The vitamin could reduce inflammation and strengthen the immune system.
Rheumatoid arthritis. An 11-year study of 29,000 women aged 55 to 69 concluded that vitamin D may prevent RA, another autoimmune disorder in which the body attacks the joints. The study found that the women whose diets were the highest in vitamin D had the lowest occurrence of the disease.
Cancer. Results of a meta analysis carried out at the University of California at San Diego suggested that increasing the daily dose of vitamin D could cut the risk of breast cancer by half and the risk of colorectal cancer by as much as two thirds. High levels of vitamin D could help regulate cellular growth, possibly preventing cells from becoming cancerous.
Our body produces vitamin D from the sun but compared to other countries, Canadians don't get a lot of sunlight. Alternative sources include foods such as milk, cheese, yogurt, salmon, mackerel, sardines, cod liver oil and some fortified cereals.
According to Health Canada, the current recommendation for vitamin D intake is:
• 200 International Units (IUs) for children and adults up to age 50;
• 400 IUs for adults 50 to 70;
• 600 IUs for adults over age 70
But some researchers say that a much higher intake – up to 1,000 IUs daily - can provide additional health benefits. Some advocate that learning your blood levels of vitamin D (a concentration of less than 20 nanograms per milliliter is considered deficient) would help you determine if you're getting enough.
From the July edition of CANADIAN LIVING
Most Active
Recent Topics
