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SOURCE OF VITAMIN D
Vitamin D is one of the most unique
vitamins, in that the body is capable of producing enough vitamin D to
satisfy its needs. In order to accomplish this, you need to have
adequate physical condition and some external conditions, such as sun
exposure.
Also, vitamin D is available from some food sources. However,
unlike most vitamins, relatively few foods contain vitamin D in any
quantity. Cod liver and fatty fish (salmon, mackerel and tuna)
contain large amounts of vitamin D. You can also find smaller
amounts in eggs, cheese and liver. Vitamin D is also found in
fortified foods such as milk, margarine and fortified breakfast cereals
which have vitamin D added during processing.
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For most
people, natural sunlight provides most of the vitamin D that
the human body needs and additional supplements are not needed.
However, if you work nights, are do not get out into the sun very much,
than a vitamin D supplement may be required. However, the
amount of
sunlight needed to produce vitamin D is fairly small. For
example, it
only takes about 10 to 15 minutes exposure two or three times a week to
get a sufficient amount. The amount of exposure required
increases
with darker skin color. Also, the body’s ability to convert
sunlight
to vitamin D diminishes with age.
For most people, the average diet and sun
exposure provide sufficient
vitamin D to meet most people’s needs. However, under certain
health
conditions, a physician may recommend supplemental vitamin D.
Vitamin D supplements are available either as an individual supplement
or as a part of a multivitamin. These should be taken under the
supervision of a physician due to health risks that may occur as a
result of a vitamin overdose.
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