Feature Articles: Food, Fitness and Eating Well
Vitamin D - The Sunshine Vitamin
Janet Hackert, Regional Nutrition Specialist, Northwest Region, University of Missouri Extension
Known as the “sunshine vitamin,” vitamin D is made when the skin is exposed to the sun. But exposure may not provide enough for health benefits. Vitamin D has long been known for its positive effect, in combination with calcium, in promotion of bone health. It also helps in other ways.
Vitamin D helps calcium be absorbed more effectively.
Calcium is a key nutrient for bone health and muscle
strength. Adequate levels of vitamin D may also reduce the
risk of some cancers, multiple sclerosis, diabetes, and
rheumatoid arthritis. But how much is enough to support
these great health benefits?
In the past, it was thought that exposure to the sun alone
was enough for most people to make enough vitamin D to meet
their bodies’ needs. But for some, this may not be possible:
for example, those who live in more northern climates where
the sun is not as strong, those who mostly stay inside
during daylight hours, those with dark skin, and those who
live where it’s too cold for much of the year to be out and
exposed. To get the needed exposure, a person would need to
expose face, hands, and arms to the sun (without sun screen)
for at least 15 minutes regularly and throughout the year.
Sometimes this just does not happen.
The alternative is to consume vitamin D daily. For someone
under 50 years of age, the recommended dietary allowance is
200 International Units (IU). For 50-70 year olds, the
recommendation is 400 IU. And for someone over 70, the
recommendation is 600 IU. There are few foods that contain
vitamin D naturally, such as liver, fish, and egg yolk. Many
more are fortified with vitamin D. The most well known is
milk, with an 8-ounce cup containing 100 IU. Some orange
juice is fortified at the same rate of 100 IU per 1 cup
serving. Cooked salmon contains 360 IU per 3.5-ounce
serving; a 1.75-ounce can of sardines has 250 IU of Vitamin
D; and 3 ounces of tuna has 200 IU.
So enjoy the sunshine, and be sure to get enough of the sunshine vitamin – vitamin D.
Last update: Friday, March 07, 2008
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