It’s that time of year again – spring-time. Spring is a little late this year but yesterday I heard the geese flying over – and that’s a very good sign. Also, the snow that has completely covered our front lawn in five foot drifts for the last two months has now receded enough to show the crocus’ poking their heads through the ground. I planted them close to the house so they get the warmth from the afternoon sun.

 

This brings me to the subject of my blog – the sun and its natural health benefits in the supply of vitamin D.

 

Although there have had some really sunny days this winter the sun’s strength during these months is not strong enough to give us the amount of natural vitamin D we all need.  

 

In recent years a number of studies have been made on vitamin D: how much should be taken and how often, etc. Some conclusions seem to be that more vitamin D may be better than less – and that though the sun is a great provider of natural vitamin D…it’s not enough.

 

So where else can we get natural vitamin D that we so urgently need besides from the sun – and what happens if we don’t get enough? Are there any foods that can help in supplying vitamin D naturally?

 

Which foods contain natural vitamin D?

Unfortunately, not many foods contain significant sources of natural vitamin D. Sources, after natural sunlight, include:

• dairy products – D-fortified fat-free milk;
• oily fish including salmon, tuna and sardines are also good sources,
• ready-to eat-cereals fortified with 10% of the daily value for vitamin D are also good,
• margarine, vitamin D fortified
• Vitamin D is found in the yokes of eggs, and,
• liver and beef.

Be careful of products made from milk, even though milk is vitamin D fortified it does not mean cheese and ice creams also are fortified. It’s always best to check the labeling.

 

What happens if you don’t get enough vitamin D?

One of the obvious problems was seen in the 1930s when rickets was a major health problem especially in children and older adults. Nowadays the lack of vitamin D can lead to osteomalacia, which results in muscular weakness in addition to weak bones.

 

Research also suggests that vitamin D may help maintain a healthy immune system and help regulate cell growth and be beneficial for some forms of cancer.

 

As in all cases before starting to increase your intake of vitamin D it is always best to check the requirement levels which differ depending on your age and gender. The Internet has all the information you need – just type Vitamin D into any search engine. Always make sure there is no interaction between any medications you are presently taking and vitamin D.

 

The sun is the best source of vitamin D. It is beneficial for us if we can get a maximum of ten minutes exposure without sun-screen about twice a week. However, once the ten minutes is over we have to put on the sun-screen or there will be other problems!