Vitamin D and Northeast Ohio

-

Vitamin D and Northeast Ohio

As fall comes to a close and winter begins in Ohio, sunshine starts to become a commodity. Cloudy, gray skies and bone chilling cold leave us feeling like we haven’t seen the sun for weeks. And unfortunately, the majority of Vitamin D in our bodies comes from sun exposure. In addition, Northeast Ohio falls near 40o latitude meaning that no vitamin D synthesis occurs from the sun during the winter even if you do go out into the sun. Fortunately, there are some steps we can take to prevent Vitamin D deficiency during these winter months. 

 

The recommended daily allowance for vitamin D is 15 mcg/d or 600 IU for ages 1-70. By meeting the recommended daily amount of Vitamin D we can reduce our risk for depression, diabetes, cardiovascular disease, osteoporosis and more! You may be wondering if a Vitamin D supplement is right for you. First consider your diet, how many vitamin D sources do you consume?

 

Vitamin D dietary sources: 

            Fatty Fish – Salmon, tuna, and cod

            Fortified milk

            Fortified orange juice 

            Sardines

 

If dietary Vitamin D is low, and you live near 40o latitude consider a Vitamin D supplement for this winter. When selecting a supplement examine the dosage and the manufacturer. A person can see toxicity effects when they exceed 4000 IU of vitamin D per day so diligently read labels when selecting your supplement. 

 

 

Comments

  1. UnknownDecember 1, 2020 at 9:43 AM

    Awesome content! Vitamin D is so important for various functions in the body and we are for sure lacking it in northeast Ohio! Thanks for sharing! MY

    ReplyDelete
  2. Kiersten QuinnDecember 4, 2020 at 5:40 PM

    This post is a good reminder that a lot of us lack Vitamin D during this time of year (especially in Ohio). It is important that we consume the accurate amount of it in our diets due to the lack of sunlight in the winter! Thanks for the reminder! - KQ

    ReplyDelete

Post a Comment

Popular posts from this blog

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prev...
Read more

Child Malnutrition

-
New approach to childhood malnutrition may reduce relapses, deaths http://www.sciencedaily.com/releases/2015/02/150211124024.htm               Moderate acute malnutrition is experienced by 35 million children worldwide. A new study led by researchers from Washington University School of Medicine in St. Louis has suggested that feeding children until they have met target measures of arm circumference and weight may be more important than a set 12 week feeding time. However, researchers have found that the current targets, set by the World Health Organization (WHO) may not be sufficient and raising these targets slightly could significantly reduce the risk of relapse in malnourished children; a condition that has a 37% relapse rate. The study took place in rural Malawi and was comprised of 2,349 moderately malnourished children aged 6 months to 5 years old. Children were evaluated 12 months after treatment; 1,967 rec...
Read more

Harvest of the Month

-
Image
Harvest of the Month  August – Corn Good source of  fiber Carbohydrate source for energy Antioxidants Contains vitamins and minerals ½ cup or 1 ear = 80 calories   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90 September – Watermelon High in vitamin A and vitamin C Antioxidants and anti-inflammatory support 1 cup cubed = 46 calories http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31 October – Apples High in fiber Vitamin C Abundant amount of antioxidants 1 medium = 95 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15 November – Squash and Pumpkin High in vitamin A, vitamin C, vitamin K, vitamin B2, B3 & B6 Many minerals  High in fiber Multiple antioxidant properties  1 cup = 76 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63 Decembe...
Read more