Vitamin D
Vitamin D, a fat-soluble vitamin that has properties of both a vitamin and a hormone, is required for the absorption and utilization of calcium and phosphorus. It is necessary for the growth, and is especially important for the normal growth and development of bones and teeth in children. It protects against muscle weakness and is involved in regulation of the heartbeat. It is important in the prevention and treatment of breast and colon cancer, osteoarthritis, osteoporosis, and hypocalcaemia; enhances immunity; and is necessary for thyroid function and normal blood clotting.
When the skin is exposed to the sun's ultraviolet rays, a cholesterol compound in the skin is transformed into a precursor of vitamin D. Exposing the face and arms to the sun for fifteen minutes three times a week is an effective way to ensure adequate amounts of vitamin D in the body. Vitamin D has been the ignored vitamin until recently. Studies have shown that at least 40% of people have less-than-optimal levels of the vitamin in their blood. As much as 70 to 80 percent of Hispanic-Americans and African-Americans may be deficient in vitamin D. Those with more coloring in the skin have a harder time absorbing vitamin D from sunlight. In addition, those who live above the 37th latitude obtain virtually no vitamin D from sunlight between November and March. Not getting enough vitamin D in the diet or from direct sunlight has been linked to the development of several diseases including heart disease, osteoporosis, diabetes and cancers such as breast and colon. As baby boomers age, the risk of osteoporosis increases. Taking more than 400 IU of vitamin D has been shown to reduce the risk of fractures by 20 percent in those over sixty-five years of age.
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