When it comes to vitamin D, we are learning more all the time how this important vitamin can help us. We will get into our sources of vitamin D in a minute, but first these are some of the exciting new findings for this true wonder vitamin. There is now evidence to linking vitamin D to reducing Alzheimer's Disease, benefits to eye health, the prevention of Type 2 diabetes, seizure control in epilepsy, and the treatment of tuberculosis.
But here we will focus on strength and weight loss. In a recent study published in the journal of Clinical Nutrition, it was found that when participants combined vitamin D with resistance training there was a greater positive change in waist-to-hip ratio than those who only did resistance weight training. Waist-to-hip ratio is now considered a far better measure in to determining your risk for heart disease and type 2 diabetes than body mass index (BMI). This ratio really highlights the importance of abdominal fat for improved health.
Other research has found that those with higher levels of vitamin D in their systems had greater arm and leg strength, with a greater association found with arm strength. We normally associate this vitamin with helping bones absorb calcium, newer research has found that it plays a crucial role in the development of fast-twitch muscle fibers. Since the arms and upper body have more of the fast-twitch muscle fibers than the legs, this is the reason why the vitamin has a greater effect on the upper body.
In another study of NFL players it was found that players who suffered muscle injuries generally had significantly lower levels of vitamin D. Surprisingly, the study found that 27% of the players in this study had deficient levels, meaning that if these deficiencies were addressed by all professional teams it would be possible to reduce athletic injuries, perhaps dramatically.
So what are the best ways for us to get this valuable vitamin, and is there any risk from getting too much? The best way is from the sun. When the cholesterol in the skin becomes exposed to sunlight, it is converted to vitamin D. But since we have been told how detrimental sunlight and cholesterol is to our health, it is no wonder so many people are deficient. As with anything, they must be kept within safe levels. It is recommended that sun exposure on the arms and legs for 5-30 minutes a day twice a week at midday is adequate. This is where we should be getting 80-90% of the vitamin.
Of course if it is winter and you don't see the sunlight for weeks at a time, there are some excellent food sources. Vitamin D fortified orange juice or milk is good, as are egg yolks, cheese, butter and fortified cereals. Salmon and other fatty fish are also excellent sources. But since it is recommended that we get 600-800 IU of vitamin D, which is a lot of salmon to eat if you don't have other sources. Supplements in this case may be the last resort answer, but most experts that aren't selling supplements agree that this isn't your best source for vitamin D.
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