The sunshine vitamin?
Vitamin D is unique because our bodies can make it through exposure to sunlight. But Canada has limited sunshine during parts of the year - and even when we're in the sun, we block rays with hats and sunscreen.
Canada's Food Guide recommends that people over age 50 take a daily 400 IU supplement, because as we age, our bodies can't make vitamin D as well as they once could. But it may not just be older adults that need more vitamin D. A study conducted on University of Toronto students found vitamin D deficiency in 100 per cent of those of African origin, 93 per cent of those of Indian or Pakistani origin, and 85 per cent of East Asians.
Cleary, we can't rely on the sun alone for vitamin D intake. A daily supplement can help, as can choosing more vitamin D-rich foods.
Food, glorious food
Adults aged 19-50 require 200 IU of vitamin D each day. The best food sources of vitamin D are milk, fortified yogurt and fish such as salmon and tuna. In Canada, milk is fortified with 100 IU of vitamin D per cup. Some yogurts are also fortified with vitamin D (check labels to be sure).
However, the average Canadian eats only a tablespoon of yogurt and just over a half-cup of milk each day, which is clearly not enough to meet vitamin D needs. Milk products are under consumed by two out of three Canadians, and fish is not top of mind either. To increase your vitamin D intake, include at last two daily servings of milk products (one serving is a cup of milk or ¾ cup yogurt), and eat fish more often. You can also ask your doctor about taking supplements. Try these recipes, which are high in vitamin D:
• Vanilla Latte
• Maple-Baked Oatmeal
• Creamy Salmon Pasta
• Tuna and Pepper Panini Melt
• Frothy Fruit Smoothie
All-star vitamin
Along with calcium, vitamin D plays a key role in preserving strong bones and preventing osteoporosis. New research suggests vitamin D could also:
1. Reduce your risk for colorectal, breast and prostate cancer. To prevent cancer, the Canadian Cancer Society recommends that all Canadian adults should consider taking 1000 IU of vitamin D every day during the fall and winter, and that older adults or those with dark skin should take 1000 IU all year round.
2. Protect against heart disease. Low levels of vitamin D may cause the heart to work too hard, increasing heart rate and blood pressure.
3. Help prevent diabetes. Being deficient in vitamin D predisposes people to developing type 1 and type 2 diabetes
If that's not enough to convince you that vitamin D is an all-star, consider that emerging research has shown that it may also help protect against severe seasonal influenza, including H1N1.
All vitamins play a role in keeping us healthy. But vitamin D is an especially powerful health booster, and its presence in tasty foods you already love like milk and yogurt make it easy to get enough.
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