Vitamin-D-Sources

There was a first ever clinical trail vitamin D study showing that people rich in vitamin D Have a significantly lower chance of cancer.  The four year clinical trial, conducted by researchers at the Osteoporosis Research Center at Omaha’s Creighton University, followed 1200 women who took high levels of vitamin D (1,000 inter-national units daily.)  More than two to five times the current government recommendation.  They matched them against a control group who did not take the vitamin.

How did they compare?

  • Those rich in vitamin D had 60 percent fewer cancers as compared to the control group
  • Some groups lowered their risk by up to 77%

As  research goes, clinical trials are the highest standard of evidence.  And this was the first clinical trial that raised Vitamin D blood levels in its subjects to levels consistent with how one would receive naturally by working outdoors in a sunny climate, as most of our ancestors did.

Did you know that you make 90% of your vitamin D naturally when your skin is exposed to ultraviolet light?  Specifically the UVB that is in sun-light.  You also get Vitamin D from food you eat, like fatty fish such as salmon or cod have significant amounts.  Milk has been long thought of as a main source of vitamin D. You might be surprised to know it does not naturally contain it…Vitamin D is supplemented into the milk. This is something I never knew.

Most vitamin D experts now call for 1,000-2,000 international units (IU) of vitamin D daily.  With some experts calling for as much as 5,000-10,000 (IU) daily.  Official government recommendations still range from 200 IU to 600 IU daily.  So where does all the vitamin D come from:

Here is a list of Sources to get your Vitamin D;
  • UVB Exposure from Sunlight*                                                                                 10,000 IU
  • Cod Liver oil (1 tsp.)                                                                                               400-1,000 IU
  • Salmon (fresh, wild 3.5 oz)                                                                                  600-1,000 IU
  • Salmon (farmed, 3.5)                                                                                               100-250  IU
  • Fortified Milk (8 oz.)                                                                                                         100 IU
  • Fortified Orange Juice (8 oz.)                                                                                         100 IU

* Typically is it said that  10 or 15 minutes in midday summer sun is enough. This can produce approximately 10,000 IU of Vitamin D.  Having said that this contradicts the beliefs that  skin cancer may actually be prevented by the very thing that so many are afraid causes it. Sunshine! Vitamin D is one of the known protections of skin cells against precancerous changes. Sunlight is the main source of Vitamin D for most people. UV-B rays from the sun on the skin change cholesterol into Vitamin D and this is a strong anticancer preventer. UV-B is at the highest levels during midday hours during summer months. This is the very time we have been advised to avoid sunlight! UV-B is also blocked by sunscreen.
The best way to get adequate and safe UV-B exposure is to wear a hat to protect your face from the sun while allowing other body parts to be exposed to moderate amounts of midday sunlight. Stop before there is any indication of redness.

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