I live in Chicago and the terrible truth is that in January we had just ONE DAY of clear skies. That is one gloomy ☁️ fact.
• Sunshine ☀️ makes us happy, but it also is a source of #VitaminD…crazy right? The #UVB rays trigger our bodies to make Vitamin-D in our skin. • The darker your skin👱🏽♂️👱🏾♂️👱🏿♂️ , the less vitamin-D your body is able to make. As we age 👵🏻, our bodies ability to make vitamin D also ⬇️. • ⚠️ Some studies have suggested that if you’re 37 degrees or more North of the equator 🗺, you are not going to get enough UVB in the winter months to make the required amount of vitamin D.¹ For reference… if you live in SF, Denver, St. Louis, and 💯% Chicago this means you are not getting enough ☀️ in the winter to make Vita-D. I mean, I could have told you that about Chicago…but some of those other cities are surprising! • So if not from the ☀️, how are you going to get enough Vitamin D? • Food: salmon 🐟, sardines, 🥛(most #milk is fortified), fortified OJ • Supplement: 💊 look for one that provides vitamin D in the form of #cholecalciferol (Vitamin D3) which has been shown to be the most effective at helping maintain a healthy vitamin D level in your body.² • How much do you need per day?³ 1-70yrs: 15mcg (or 600 IU) 70+: 20mcg (or 800 IU) • There is some research suggesting that these recommendations are on the low end. Just don’t consume more than 100mcg (or 4,000 IU) per day. • And why exactly do I need Vitamin-D⁉️ well, it’s essential for helping your body absorb #calcium, promotes bone health, is required for your immune system to function properly, and helps your cells grow and develop. 💥 #NoshItFoodFacts #TodayWillBeGreat #ShineOn ___ ¹ Holick M. High prevalence of vitamin D inadequacy and implications for health. Mayo Clini Proc. 2006;81(3):353-373. ² Tripkovic L, Lambert H, Hart K, et al. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012;95(6):1357-1364. ³ IOM National Academies. Dietary Reference Intakes for Calcium and Vitamin D. 2011 © Elieke Kearns, PhD, RD and Nosh.it Food Facts, 2021. Unauthorized use and/or duplication of this content and/or photos without express and written permission from this site’s author is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Elieke Kearns, PhD, RD and Nosh.it Food Facts with appropriate and specific direction to the original content.
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