We've all been told over the years to drink our milk and eat more calcium enriched foods--it will build strong bones and teeth.  But did you know that Vitamin D can extend our lives?  Let's looks at recent research and facts.

A recent research study at Johns Hopkins University found that a Vitamin D deficiency increases your risk of death by 26% and Vitamin D decreases the mortality rate of almost every type of cancer including breast, colon and cancer.  Research also suggests that Vitamin D helps prevent diabetes, kidney disease, and cardiovascular disease.

What is Vitamin D?

Technically Vitamin D is not a vitamin, but in the class of hormones. Vitamin D is produced by the skin in response to sunlight and found in milk and other Vitamin D enriched foods.  It regulates bone metabolism and insufficient Vitamin D is thought to impact bone health.

Other effects of Vitamin D deficiency can be muscle pain or achiness. Long term deficiency can lead to softening or weakening of bones.  Sunlight can help the body produce more Vitamin D, but we've all been warned of too much sun can cause skin cancer. Dermatologists recommend us to wear sunscreen to prevent skin cancer, but this will decrease the Vitamin D production.

How can you find out if you have enough Vitamin D?

First have your Vitamin D levels (25-hydroxyvitamin D [25(OH)D]) checked with your physician.  A simple blood test can check for levels.  A level of 30 nanograms per milliliter or above is recommended. 
 
Food and supplements are the next best sources of Vitamin D

The USDA recommends an intake of 200 IU per day for people up to age 50, but many healthcare professionals recommend at least 400 IU.   Vitamin D rich foods dairy products (make sure they are made from Vitamin-D fortified milk), fortified cereals, salmon, tuna, mackerel, orange juice and nuts such as walnuts and almonds are recommended choices to increase your levels.

A Vitamin D-3 supplement can also be taken such as cholecalciferol or calcium with Vitamin D.

Another study conducted by Dr. Vicente Gilsanz of Children's Hospital of Los Angeles found among a group of 90 young women living in sunny Southern California, those with insufficient levels of Vitamin D were significantly heavier and had a greater body mass than their counterparts with sufficient levels of Vitamin D.  According to the researchers in this study further investigation is needed into correlations between Vitamin D levels, bone growth and obesity.

Foods rich in vitamin D