The first official week of the summer season calls for highlighting the sunshine vitamin, one of the most important nutrients we should be aware of, in my professional opinion. It is difficult to get an adequate amount of vitamin D from the diet alone. Being aware of the few food sources that boasts this nutrient and getting adequate amounts of sun exposure will help you maintain bone health and may even promote longevity.
Roles of Vitamin D:
Bone Health: Vitamin D is intimately linked to calcium absorption and thus maintaining bone health and integrity. Adequate levels help maintain serum calcium and phosphorous for several metabolic functions including neuromuscular and improving peak bone mass to reduce the rates of fracture as we age.
Longevity: There is an apparent inverse association between activated vitamin D in the body and total mortality.
Deficiency exists:
Vitamin D deficiency is among the more common seen today. The implications of this include higher risk for developing bone disorders like osteoporosis.
How to meet vitamin D quota:
Our relationship with the sun has changed considerably with increased urbanization and migration compared to our ancestors who spent more time outdoors. Sunlight is the major source of vitamin D. Vitamin D is made when the skin is exposed to the sun for 10-15 minutes two to three times per week. UVB rays can penetrate our skin to convert the precursor form of vitamin D to its activated form. Extra sun does not add to these vitamin D reserves. Instead, once the body’s needs are met, vitamin D production shuts off.
How much do we need:
The RDA for vitamin D in healthy people aged 1 to 70 is 600 IU. Foods source of vitamin D are limited but the most potent source is fatty fish. It can also be obtained in lesser amounts from fortified foods like milk, some non-dairy milks, yogurt, cheese and cereals. Recent research has shown that some mushrooms provide vitamin D2 in variable amounts and may be effective at increasing and maintaining active vitamin D levels, as well. (1) (2) (3)