Vitamin D: Can It Prevent Cancer, Build Bone and Taste Good?

Topics: Wellness and Health

If you live above a line drawn from Atlanta to Los Angeles, and especially if you have dark skin or always wear sun block from head to toe, you are probably Vitamin D deficient.

And Vitamin D deficiency probably means greater susceptibility to 4 different cancers–breast, prostate, ovarian and colon.

People with enough vitamin D, cancer is less frequent.

Milk and soy milk have vitamin D,
because it is added at the dairy/processor. But cheese and yogurt usually do not.

You can have your vitamin D level–25-hydroxy vitamin D–measured at the doctor’s office to know if you need more food, more sun or supplements.

Too much vitamin D (over 2000 IU) daily can be toxic, but most Americans don’t get near that.

Great food sources of vitamin D include
(food, serving, IU, and percent DV, respectively):
Cod liver oil, 1 Tablespoon – 1,360 – 340
Salmon, cooked, 3½ ounces – 360 – 90
Mackerel, cooked, 3½ ounces – 345 – 90
Tuna fish, canned in oil, 3 ounces – 200 – 50
Sardines, canned in oil, drained, 1¾ ounces – 250 – 70
Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup – 98 – 25
Margarine, fortified, 1 Tablespoon – 60 – 15
Pudding, prepared from mix and made with vitamin D fortified milk, ½ cup – 50 – 10
Ready-to-eat cereals fortified with 10% of the DV for vitamin D, ¾ cup to 1 cup servings (servings vary according to the brand) – 40 – 10
Egg, 1 whole (vitamin D is found in egg yolk) – 20 – 6
Liver, beef, cooked, 3½ ounces – 15 – 4
Cheese, Swiss, 1 ounce – 12 – 4 Butter and margarine
· Cheese
· Egg yolk
· Fish liver oils
· Fortified cereals and bread
· Fortified milk
· Herring
· Mackerel
· Oysters
· Salmon
“Sunscreens of 8 or greater can block UV rays thus eliminating the best source of vitamin D. Just 10 to 15 minutes of full sun exposure may be sufficient. ·The liver helps convert inactive forms of the vitamin into a useable form called dihydroxyvitamin D. This form is physiologically active form and tells the intestines to increase the absorption of calcium and phosphorus. The liver also converts vitamin D into Calciferol which is the most active form “