Sun, Sea, Cows Great Sources for Essential Vitamin D

By Lamar James, U of A Cooperative Extension

06-26-2008

STAR CITY, Ark. - A little sun goes a long way to produce an important nutrient - vitamin D, according to Jane Newton, a Family and Consumer Sciences Extension Agent with the University of Arkansas-Division of Agriculture.

Discovered by a British physician in 1919, Vitamin D is called the “sunshine vitamin” because the human body is able to produce it when skin is exposed to the sun.

“About 10-15 minutes of sun exposure per day on our face, hands, and arms without sunscreen is enough to meet our needs,” Newton said, adding that “As always, be sure to exercise caution in the summer sun.”

While any sunscreen with a SPF 8 or higher appears to block the Vitamin D-producing UV rays, Newton said most people will get the recommended daily amount of sun anyway.

“In practice. people generally don’t apply sufficient amounts, cover all sun-exposed skin, or reapply sunscreen regularly,” she said.

Vitamin D enhances calcium absorption, reduces the risk of breast, colon and prostate cancers and plays a preventative role against multiple sclerosis, diabetes and rheumatoid arthritis.

A deficiency of Vitamin D has been linked with a higher risk of tuberculosis, pneumonia, and gingivitis. In older adults, lack of Vitamin D has been associated with low mood, worsened cognitive activity and a greater severity of dementia.

Even if you stay out of the sun, Newton offered a few simple ways to boost vitamin D intake:

* Drink at least 2 cups of vitamin D-fortified milk a day.
* Use milk instead of water when making hot chocolate, soups, and sauces.
* Choose vitamin D-fortified yogurts and cheeses whenever possible.
* Check labels and choose breakfast cereals that are fortified with vitamin D.
* Flake tuna on top of a salad for a hearty lunch or make tuna salad sandwiches.
* Grill or bake salmon for a vitamin D-rich meal once a week.

One precaution: if you drink soy beverages, choose a vitamin D-fortified brand.

For more information on health and nutrition, contact your county extension agent or visit http://www.uaex.edu and select Health and Nutrition. The Cooperative Extension Service is part of the University of Arkansas-Division of Agriculture.