Wellness Tip: The Ditty on Vitamin "D"

(Photo: Milk, a wonderful Vitamin D source)

Vitamin D is known as the “sunshine vitamin.” It is essential in helping the body absorb and utilize calcium, thereby making it an essential part of keeping bones, teeth, and heart healthy, and it may reduce the risk of certain types of cancers.

Spending 10 – 15 minutes per day at least 3 days a week in the sun is enough time to help your body produce vitamin D, but with skin cancer concerns on the rise, many people are not getting the sunshine exposure necessary to produce enough vitamin D. Some people say wait 10 – 20 minutes before putting sunscreen on when going out into the sun, but ask your Dr. what they suggest, especially if you are more prone to sunburn and skin cancer.

The recommended daily allowance of vitamin D is 200 IU / day minimum and no more than 2,000 IU / day, as too much vitamin D can lead to liver and kidney toxicity. According to the HEALTH July / August, 2007 magazine, a person can get vitamin D from the following sources:

4 Shiitake mushrooms equal 55 IU
1 Egg equals 17 IU
1 cup of 1% milk equals 127 IU
6 shrimp equals 64 IU
3 oz tuna equals 200 IU