Cholesterol provides health benefits that you may not realize it has, due to the attention given to high cholesterol and heart disease. It provides essential raw materials for cell membranes and the production of several important hormones, such as estrogen and testosterone. It also provides the basis for the production of vitamin D in the body. Without cholesterol, your body cannot produce vitamin D.
Vitamin D Conversion
Vitamin D and cholesterol are intimately linked because of the body's need for both of these essential substances. A chemically inactive form of vitamin D resides in the skin. When you are exposed to sunlight, this initiates a series of chemical reactions involving both the liver and kidneys to convert vitamin D into a form the body can then use. The body provides the raw materials in the form of cholesterol, while sun exposure produces the vitamin D that the body needs.
Vitamin D Benefits
Vitamin D is essential for the body to absorb and use calcium and phosphorus, two essential nutrients for bone health. Vitamin D also plays a role in other life processes, such as differentiation of cells, immune system function and blood pressure regulation. However, it may also have far-reaching health benefits. A study published in 2010 in "Genome Research" identified 229 genes in which vitamin D exerts an influence, including genes associated with the development of Crohn's disease and multiple sclerosis. These findings stress the importance of adequate intake of this essential nutrient.
Sun Exposure
Sun exposure is the easiest way to obtain adequate amounts of vitamin D. Being outside for as little as five to 10 minutes a day, three times a week between 11:00 am and 2:00 pm can provide adequate amounts of vitamin D for good health, with minimal risk of skin damage. Because vitamin D is fat-soluble, your body will store excess amounts. However, those living in latitudes about 35 degrees may not receive adequate amounts from sun exposure during the winter due to the low angle of the sun. The time you spend outdoors during the warmer times of the year is therefore essential for good health. Dietary sources may also compensate for low intake.
Dietary Sources
Vitamin D is found in few dietary sources, making sun exposure and cholesterol conversion the ideal way for the body to get adequate amounts. Good sources include fortified products such as cereal, milk, soy milk and orange juice. Canned salmon and sardines will provide additional sources. Despite their bad reputation, egg yolks offer another source for this nutrient. A study by the University of Washington published in 2005 in the "Handbook of Experimental Pharmacology" found that dietary cholesterol posed a minimal risk to heart disease. Instead, the study suggested that dietary guidelines be revised to target individuals that are highly responsive to cholesterol rather than targeting the entire population. Whether through sun exposure or diet, vitamin D is critical for good health.
References
- "Principles of Anatomy and Physiology"; G. Tortora, et al.; 2005
- Linus Pauling Institute, Oregon State University; Vitamin D; Jane Higdon, Ph.D.; March 2004
- "Genome Research"; A ChIP-Seq Defined Genome-Wide Map of Vitamin D Receptor Binding: Associations with Disease and Evolution; S. Ramagopalan, et al.; October 2010
- "Journal of Bone and Mineral Research"; Vitamin D and Skin Physiology: A D-lightful Story; H. Holick, et al.; December 2007
- "Handbook of Experimental Pharmacology"; Dietary Cholesterol, Atherosclerosis and Coronary Heart Disease; M. Kratz; 2005
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