Last month we profiled the wonders of Vitamin C and E in slowing Alzheimer's and dementia. But lonely Vitamin D has gained a place of its own in healthy living and aging.

Vitamin D promotes healthy bones with the absorption of calcium, and low levels of vitamin D have recently been linked to increased risk of type 1 diabetes, multiple sclerosis, arthritis, high blood pressure, muscle and bone pain, and, perhaps more serious, cancers of the breast, colon, prostate, ovaries, esophagus, and lymphatic system. In one study by researchers at the University of Basel in Switzerland, Vitamin D supplements taken together with calcium reduced the risk of falling in elderly women by almost half. Research at Boston University showed that people who soaked up UVA and UVB rays for three months increased their vitamin D levels by more than 100%, and reduced their risk of hypertension, possibly because vitamin D may decrease the production of the hormone renin that may play a role in hypertension.

Vitamin D is dynamic, dynamite, and delightful, and new evidence suggests that 1,000 IU daily is optimal for health. Note, however, that more than 2,000 IU daily of the fat-soluble vitamin may damage kidneys and muscles, or lead to excessive bleeding.

Here are some definitive tips to drive up the vitamin D in your diet.

• 10 minutes a day of sun, even if you live in winter climates, will increase the vitamin D in your body. You can avoid skin cancer and improve overall health with gradual sun exposure.
• If you live in the northern latitudes, take vitamin D supplements.
• Two glasses of fortified vitamin D milk or fortified orange juice a day do wonders.
• If soy is your beverage, make sure it is fortified with both vitamin D and calcium.
• For the lactose intolerant and parents alarmed by some studies linking dairy consumption to obesity in children, take vitamin D supplements and plant-based milks, which are often fortified with B12 and riboflavin as well as calcium.
• Vegans benefit from 100ml Plamil Concentrated sugar free (undiluted), and 100g Vitaquell Extra Margarine, as well as planet-based milks with Vegan vitamin D (made from torula yeast, not lanolin or sheep's wool).

Remember, in blenders and food processors, plant-based milks high in vitamin D and calcium combine with fruit high in the other essential vitamins and minerals to create power smoothies for longer, more vibrant, healthier living! Also, making your own soy milk and calcium/vitamin D-fortified yogurt with LivingRight's soy milk makers and yogurt makers doubles your vitamin D zip-a-dee-doo-dah!

Soy Milk Makers: http://www.livingright.com/category16.html
Yogurt Makers: http://www.livingright.com/category15.html