Hello Sunshine Defense

Have you had your dose of the sunshine vitamin today?

If ever there were a reason to get outside and enjoy these remaining sunny days, it’s Vitamin D. Vitamin D, otherwise known as the sunshine vitamin, is free for the taking when the sun is shining because your body can synthesize its own Vitamin D when ultraviolet light (UV) touches the skin. Getting adequate amounts of Vitamin D intake is paramount since normal body growth and development depends on this important vitamin, specifically when it comes to strong bones and teeth, healthy gums, and heart and nervous system function. Newer research has even shown that Vitamin D may aid in blood pressure reduction in hypersensitive patients, improve blood sugar levels in diabetics, better symptom control of rheumatoid arthritis, and indirectly through sunlight exposure, may be linked to cancer risk reduction.

Even though it seems to be easy to get enough Vitamin D by just frolicking in the sun, Harvard University researchers estimate that as much as 40 percent of the U.S. population, including many who take recommended vitamin dosages, may lack sufficient intake quantities of this critical vitamin. Yet, all it takes is about 10 to 15 minutes of sunlight on your hands, face, and/or arms several times a week, depending on your location, the time of year, the darkness of your skin, and your age (see below). Many of us can get that much sun without even trying, but would you believe that some of the latest research today shows that our teenagers may not be getting enough Vitamin D? You can probably guess that teens are often falling short on their Vitamin D requirements because many are spending more time in front of the television and surfing the Internet than they are playing outdoors with friends. In addition to children, many adults are seldom exposed to sunlight because they often wear hats and/or sunscreens with a SPF factor higher than 8, which can inhibit the body from making Vitamin D. Although sunlight is one way to meet your Vitamin D quota, you can also obtain your requirements through dietary sources that include fortified cereals and milk, fatty fish, such as salmon and sardines, and egg yolks. And, if more is needed, you can talk to your physician about supplementing with additional Vitamin D to meet your needs.

Often, as we age, the ability of the body to manufacture Vitamin D from foods or the sun tends to decline. As a result, Vitamin D requirements are generally higher for older adults with daily supplementation often being recommended to aid in improving bone health in women ages 51 to 70 and in every individual over 70 years of age. Daily Vitamin D supplementation may also be indicated for groups of individuals adhering to special dietary restrictions, such as vegans, or people suffering from food allergies or intolerances who have limited or no dietary intake of dairy foods (milk) or fish. And, for children and teens who do not get their daily dose of sunlight, dairy or Vitamin D-rich foodstuff, Vitamin D supplementation may be important to meet the body’s nutrient requirements.

Food Sources:
Salmon, cooked (3.5 ounces) 360 IU
Milk, vitamin D-fortified (1-cup) 98 IU
Dry cereal, fortified at 10 percent DV (3/4-cup) 40 to 50 IU
vitamin D-fortified Orange Juice 100 IU

Source: Institute of Medicine: National Institute of Health

Tip provided by Cooper Wellness Program nutrition director Kathy Duran-Thal, R.D. For information on attending a four-, six-, or 13-day program at The Cooper Aerobics Center, call 800-444-5192 or visit www.cooperaerobics.com/wellness.

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