Vitamin D is produced in the skin from UVB sunlight
exposure and is transported to the liver and then
to the kidney where it is changed into an active
hormone that increases calcium transport from food
in the digestive tract and ensures calcium is adequate
to keep the skeletal system strong. You can only
make vitamin D when the UV index is greater than
three. Sensible sun exposure for individuals with sun
sensitivity is 10 minutes of exposure to arms, legs,
hands, and face two or three times per week. Use
of a natural sunscreen such as coconut oil is ideal.
Moderate sun exposure is the major source of vitamin
D for most humans.
Taking vitamin D supplements is one of the ways
we can boost our immune system and increase the
chance of remaining healthy. Your doctor can request
a blood test to check your overall vitamin levels.
Vitamin therapy aides in restoring the biochemical
balance by combining naturally occurring nutrients
with an appropriate diet, lifestyle, and supplement
program. One of the most effective ways of taking
a vitamin D supplement is through a spray (intraorally).
Vitamin D spray supplements offer support
during colder months of the year and provide added
protection to the immune system if you are a vegan.
Very few foods naturally contain vitamin D. The best
dietary sources for vitamin D are oily fi sh, followed
by eggs. The vitamin D is in the yolk portion (which
by the way, researchers believe at this time will not
increase your risk of heart disease or raise your blood
cholesterol level). Eat at least six free range or organic
eggs a week. Aim to have at least three servings of oily
fi sh (not fried) such as salmon or mackerel a week. Eat
some raw seeds or nuts every day. If you are a strict
vegetarian or on a vegan diet, plan to incorporate chia
and fl ax seeds as well. If possible, expose yourself to
30 minutes of sunlight every day. Take supplement
with a high potency multi-vitamin that provides 30
micrograms or more of vitamin D. Foods with the
highest benefi ts for vitamin D intake also include liver,
butter, milk and fortifi ed food products.
Vitamin D is essential for bone health. It aids fat
based hormones keep your bones strong by helping
your body absorb calcium and phosphorus, key
minerals for bone health.
Vitamin D defi ciency has been associated with
increased risk of common cancers, autoimmune
diseases, hypertension, and infectious diseases. So
there is absolutely nothing wrong with getting a “D” on
your autoimmunity.
Now go soak up some sun!