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Vitamin D or Cholecalciferol is an important fat soluble vitamin that can help lower your risk of osteoporosis and colorectal cancer. While you can get this vitamin from some foods the best way to get it is by getting out in the sun! your body can actually make this vitamin on its own with exposure to sunlight. Now this doesn't mean that you should go bake in the sun because then you increase your risk of skin cancer. Just 10 or 15 minutes of exposure (without any sunscreen) to sunlight a day can be enough to get your body to make this vital vitamin. Vitamin D is a fat soluble vitamin which means that the body can store it up and draw on those stores later on if need be. This also means, that you can get too much of it and this can cause problems such as kidney stones, over calcification of bones and teeth, and may cause calcium deposits which can harden arteries. This vitamin plays a vital role your body and helps it absorb calcium which, as we all know, keep your bones strong. Therefore, getting enough Vitamin D is an important way to ward off osteoporosis as well as joint damage. This vitamin is said to help control back pain and the effects of arthritis. Your body also needs this vitamin to absorb phosphorus. Recent studies are showing that Vitamin D can be an effective way to protect yourself against colorectal cancer as well as some types of auto immune diseases. Studies are still in the early stage but show promise for this important vitamin. Getting Enough Vitamin D The RDA or recommended daily intake of vitamin D for adults is 200 to 400 international units (IU) per day. if you are 50 to 70 years old you want to be at the high end and take 400 IU. individuals over 70 should get 600 IU each day. These days most milk is fortified with Vitamin D and this is a great source because you will be getting calcium along with your vitamin D and since this important vitamin helps your body absorb calcium it's a match made in heaven. Other sources include foods that are high in omega-3 fatty acids like tuna, salmon, mackerel and sardines as well as organ meats, egg yolks, butter and dairy products that have full fat. If you don't eat enough of these foods, you might consider taking cod liver oil. Vitamin D Deficiency Most people have heard of rickets but probably think that this disease is from olden times and doesn't happen anymore. Unfortunately it's beginning to show up again and children that do not get enough vitamin D. Symptoms of this disease include soft bones and abnormally developed bones. babies that don't get enough vitamin D may have a condition where bones don't harden. The results of these diseases is stunted growth, bowed legs and bone pain. In older adults of vitamin D deficiency can cause osteoporosis which weakens your bones. it's important to note that vitamin D is absorbed in the small intestine so any diseases that affect staff such as problems with the gallbladder, intestines, liver or pancreas can block the absorption and lead to deficiencies.
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