Among paleo diet enthusiasts and circles you will hear a lot of talk about the importance of taking vitamin D, and it is probably because it could be the only thing missing from a well-designed paleo meal plan.
Why is this… you ask?
Well… the main reason is not given to something the paleo diet is missing, but primarily because of what the major source of vitamin D is: sunlight.
People who are rarely exposed to sunlight are probably deficient on vitamin D, which is a basic part of our health.
Vitamin D is produced when the cholesterol in your skin comes in contact with UVB rays. Yes! Cholesterol is necessary to stay healthy, and in many cases, when trying to lower it, what you’re doing is making yourself vitamin D deficient.
When you put sun block on, you do not allow the vitamin D to enter your skin; so, you have to learn to take some sun without it.
Of course, you shouldn’t expose yourself to sunlight to the extreme of getting sunburned, because this is not healthy at all. What you have to learn is that our bodies have a natural protection system to guard us from excessive contact with the sun, and it is called natural tan.
The way natural tan works is this:
Vitamin D is always competing against vitamin B9 (folate), which is also crucial for our health. When you expose yourself to sunlight, your skin gets darker to diminish the absorption of vitamin D and to avoid a deficiency of folate.
So, get out of the sun when your skin gets a little color.
The only other way to get vitamin D in a natural way is to eat fatty fish, because this fat is the one that contains the vitamin.
Vitamin D is crucial because it is in charge of maintaining bone health, the right calcium and phosphate levels, reducing inflammation, and controlling the production and separation of cells.
Some recommend that people between 13 and 50 years of age ingest a daily dose of at least 200 IU (international Units), and older people should take 400 IU. Nevertheless, this dose is very, very low.
It has been established that people who live in the US and Canada should take 2,000 IU, and even as much as 10,000 IU is absolutely fine. People who live in sunny areas get as much as 12,000 IU daily. In any case, your body has a system to protect you from getting excess sun.
For those who don’t see sunny days all year long, make sure you take a vitamin D3 supplement that contains between 2,000 and 5,000 IU and comes in gel capsules, because your body requires fat to absorb the vitamin.
However, the best way to get enough vitamin D is to bask in the sun every day and eat wild salmon or other fatty fish often.
Wendy Jones is a freelance writer who loves her paleo diet plan.
- Vitamin B12 Injections And Foods Controversy (cleansebody.org)
- The Health Benefits of Cod Liver Oil (detoxcleansing.org)