I’ve been hearing so much about Vitamin D lately, what are the benefits and how can I get it into my diet?
Anne C. emailed us at expert@sweetspot.ca; and our nutrition expert, Bev Callaghan, answered:
Vitamin D is important for its role in bone health for children and adults. There is also a growing body of evidence that vitamin D may have a beneficial effect on some types of cancer, in particular colorectal cancer, and other immune-related diseases.
For adults the current daily-recommended intake (DRI) for vitamin D is 200 IU/day up to age 50. Many experts now consider this amount too low for optimal health with the most appropriate supplementation level likely being above this but below the safe upper level of 2000 IU/day for adults. More research is still needed to determine what amount of vitamin D supplementation is required to prevent health problems.
Vitamin D is obtained through skin exposure to UVB radiation from sunlight, as well as through diet. In Canada, for most of the winter months there is insufficient UVB radiation from sunlight to promote vitamin D production in the skin.
Fatty fish, such as salmon and tuna are the main natural sources of vitamin D. Most vitamin D in the diet comes from fortified foods including all cows' milk (fluid, evaporated and dried), Minute Maid (TM) 100 % orange juice fortified with calcium and vitamin D, margarine and fortified plant-based (soy) beverages. Look for products labeled as containing >20% (daily value) DV for vitamin D.
For more information about vitamin D and all vitamins go to www.vitaminiq.ca
Bev Callaghan is a Registered Dietitian, member of the College of Dietitians and Dietitians of Canada, cookbook author, and a nutrition consultant with over 25 years experience in the food and nutrition industry.