VITAMIN D – THE SUNSHINE VITAMIN
The sun is finally shining and all of us are looking forward to basking in the
warmth of the sun.
Although many of us think of the sun as providing warmth and fun filled days,
very few of us think of the nutritional benefits of the sun.
While you’re catching some rays this summer, think about vitamin D. Sometimes
called the “sunshine vitamin” because it’s produced in your skin in response to
sunlight.
Vitamin D has several important functions. Perhaps the most vital are regulating
the absorption of calcium and phosphorous, and facilitating normal immune
system function. Getting enough vitamin D is important for normal growth and
development of bones and teeth, as well as improved resistance against certain
diseases.
If your body doesn’t get enough vitamin D, you’re at risk of developing bone
abnormalities such as soft or fragile bones.
Research suggests that vitamin D may also play a role in:
• reducing your risk of multiple sclerosis.
• decreasing your chance of developing heart disease.
• helping to reduce your likelihood of developing the flu.
Your body produces vitamin D naturally through direct exposure to sunlight. A
little can go a long way: just 10 minutes a day of mid-day sun exposure is plenty,
especially if you’re fair-skinned.
Besides getting vitamin D through sunlight, you can also get it through certain
foods and supplements. The National Institutes of Health (NIH) recommends that
you obtain vitamin D from all three of these sources in order to ensure adequate
levels of the vitamin in your blood.
Many lifestyle and environmental factors can affect your ability to get sufficient
amounts of this vitamin through the sun alone, that’s why it’s important to get
some of your vitamin D from sources besides sunlight.
Although few foods contain vitamin D naturally, some foods are fortified with it,
which means that the vitamin is added to the food. Foods that contain vitamin D
include:
salmon, sardines, egg yolk, shrimp, milk (fortified) cereal (fortified), yogurt
(fortified), orange juice (fortified)
It can be hard to get enough vitamin D each day through sun exposure and food
alone, so taking vitamin D supplements can help
Recent research indicates that we need more vitamin D than was once thought.
New reports recommendations suggest intakes (based on international units—
IUs—per day):
• children and teens: 600 IU
• adults up to age 70: 600 IU
• adults over age 70: 800 IU
pregnant or breastfeeding women: 600 IU
Some sources suggest that considerably higher daily amounts of vitamin D are
needed. Sources continue to emphasize that people over age 50 generally need
higher amounts of vitamin D than younger people do.
Although the exact amount may be in question, the importance of vitamin D is
not. Talk to your doctor on how to ensure you get the right amount for your
needs.
*Information derived from “Healthline” article.