Vitamin D

What is it, why do we need it and why are we deficient?

Vitamin D is something we often hear we need and here in Florida we have an abundance of its source for free- THE SUN! Yet we remain low.
Let’s take a look into what it is and why we need this important vitamin.

Vitamin D is a fat-soluble vitamin that is naturally present in only a few foods, it’s added to others, and available as a dietary supplement. Our body also produces it when the ultra violet rays (UV) from the sun shines on your skin.

This is why we must combine a healthy diet and spending time outside, not just for fresh air but for some sunshine.

And speaking of foods, here are some foods that contain Vitamin D. These are healthy, easy to find choices:
Salmon and fatty fish, mushrooms (perfect choice for vegans), eggs, yogurt is enriched and good for the gut, cheddar cheese, tofu and soy products and orange juice are good sources to include in a varied diet.

Who is at risk?

Interestingly, men have a higher prevalence to have low vitamin D. Whether it be from consuming less dairy, central obesity (diet) or other factors.
Older adults are often low from staying indoors during the daylight hours.
The darker your skin tone is, the more melanin you have. Melanin makes it harder it is to produce vitamin D, so people with darker skin tones are at higher risk of having low Vitamin D.
Northern states populations have higher incidence of low vitamin D.

Why do we need Vitamin D?

Without sufficient Vitamin D, bones can become thin or brittle.
Vitamin D sufficiency prevents rickets in children.
Calcium works with Vitamin D and helps protect older adults from osteoporosis.
Vitamin D has other roles in the body as well. Those with low vitamin D are often found to have diet related diseases such as increased blood pressure, diabetes, higher cholesterol, obesity and immune complications. While this isn’t a direct cause there is an association.
Bone pain, muscle pain, cardiovascular health and mental health are all associated with Vitamin D. Some cancers are also associated with Vitamin D deficiency.

How much do we need?

Spending only several minutes a day in the sunshine without coverings or sunblock will increase your vitamin D naturally. And remember, don’t self-diagnose your vitamin D levels. A simple blood test your doctor can perform will tell you exactly where you are and let you know if you may need a supplement. If you feel you have some of the risk factors it may worth asking for this vital test.

Now, go take a walk with your sleeves up, have some sardines and hard boiled eggs on your salad with a side of yogurt!

Questions or suggestions for Chef T?

You can always reach Chef Terah by email: TBarrios@feedhopenow.org

Sources:

Vitamin D