Vitamin D!

VITAMIN D

I absolutely love the summer months. Being outside and enjoying the sunshine. I love it twice as much now that I know it’s doing my health good too!
Traditionally, vitamin D has not been at the forefront of most people’s minds, but lately this nutrient has become big news.
It is fat-soluble, so it can be stored in the liver and does a multitude of things including boosting your immune system, and controls blood pressure. It may also benefit your mind! Studies have shown that vitamin D can combat ‘seasonal affective disorder’. If we don’t get enough our bones may become weak and we have an increased risk of chronic diseases like colon cancer, diabetes and heart disease.
Our bodies make vitamin D in response to sunlight hitting our skin. Ideally, 90% of vitamin D should come from sunshine.
AUTUMN IS ON THE WAY!
However, I know only too well that where I live in London, like many parts of the UK (& some of the US), we don’t benefit from all year-round sunshine, and the winter can seem to last forever! Unfortunately, by the time winter disappears, any vitamin D we have stored up from the last dose of summer sunshine has well and truly been used up! Many of us are, therefore, deficient by the spring.
Diet:
The vitamin D gap could be filled with our diet, the majority of UK & USA, people don’t eat enough vitamin D rich foods – leaving us open to all the conditions that come with the deficiency – including rickets and osteoporosis. Studies have also shown that people who are overweight may be more deficient in vitamin D because it gets trapped in fat cells, preventing it from being used. If you are over 65 or under 4 years old, housebound or avoid the sun, you have the greatest vitamin D needs and should make an extra effort to get enough in your diet.
Get Out When You Can.
Just make sure that you make the most out of every sunny day during the summer and autumn months. If possible, try to spend 20 minutes in the sun per day exposing at least your face and arms. If you have dark skin, it will take you longer to make vitamin D than if you have light skin as dark skin has natural defences against UV rays. So you might need to spend longer in the sun.
Food Supplements:
You should try to get plenty of vitamin D – rich foods such as oily fish (eg. Salmon, tuna, mackerel and sardines), eggs, dairy products and fortified cereals. Taking a daily supplement of vitamin D can reliably increase the levels in your blood. For added bone- benefits look for a supplement that combines calcium with the vitamin D which work together.
Cod liver oil is another fantastic source and has the added bonus of containing heart healthy omega 3 fatty acids too!

So just because the autumn is now with us, it doesn’t mean that we have to become deficient in this highly important vitamin.