While the best source of vitamin D is readily available sunshine, more and more people are becoming deficient in this sunshine vitamin. This is a result of the reduced sun exposure, necessary for protection against skin cancer and the sunlight hours stolen by desk bound jobs and indoor exercise. The reason for concern with such a deficiency is the multiple roles vitamin D plays in the maintenance of a healthy body.
Vitamin D is in fact a hormone synthesized from cholesterol when the skin is exposed to sunlight. As a fat soluble vitamin, vitamin D is able to dissolve in fat and can be stored in the body for a long period of time. It does however require further conversion for its use by the body. Initially converted by the liver, where it is stored, vitamin D is finally converted by the kidneys into its active form, for some interesting functions in the body. As a hormone, this vitamin behaves much like a steroid.
? Did you know, vitamin D:
- interacts with every cell in the body
- aids in calcium absorption from the gut for bone health
- protects against osteoporosis, together with calcium
- aids nerves in delivering messages between the brain and parts of the body
- assist the immune system in fighting infection from harmful bacteria
A deficiency therefore needs correction to ensure optimal functioning and reduced risk of disease. In addition to people with limited regular exposure to sunshine over a fairly large surface area of the body, those at risk for developing a deficiency are the elderly, overweight or obese people, dark skinned people and people suffering with inflammatory bowel disease which results in poor vitamin D absorption.
Very few foods contain vitamin D3 (the most important form) with the best sources being fatty fish, eggs and beef liver. Mushrooms are a worthwhile inclusions for their contribution of vitamin D2. Aim to eat fatty fish at least once a week, eating the bones for the calcium boost. Fatty fish are also an excellent source of omega 3, another essential nutrient with limited food sources. Some cereals are fortified with the essential sunshine vitamin. Check labels when shopping for family foods and pantry staples.
If you are at risk for a deficiency, visit your GP or dietitian for a blood test referral and assistance in correcting a deficiency.
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