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Vitamin D: The Nutrient Your Body Needs Now!

Posted March 29, 2008 at 03:00 PM by Caroline Shannon

Section: Her Health, Her Nutrition, Healthy Eating, Supplements

Who would have thought that a nice, long walk outside could not only help a gal get her butt in shape, but also provide her with a daily shot of vitamin D?

But while the weather is still fluctuating between chilly and springtime sun, and April showers are just around the corner, people may tend to stay indoors a little bit longer. What this means then is that while the sun is hibernating, women must rely on certain food sources to get their daily dose of the nutrient known for helping to prevent osteoporosis, cancer, rheumatoid arthritis, multiple sclerosis and type 1 diabetes. Such vitamin D-rich foods include milk, salmon and orange juice.

The current recommended daily allowance of vitamin D is 200 IUs (international units – about the amount found in a 3-ounce can of tuna) for adults up to 50, 400IUs for those between 51 and 70 years old and 600IUs for those over 70, according to a recent article by Monica Reinagel, chief nutritionist for NutritionData.com. What’s more, there has been recent pressure on the government to increase the RDA because of the several studies that link the already mentioned health problems with low vitamin D levels.

Winter is the time of year when most women’s vitamin D levels are commonly at their lowest because they get so much less sunlight. Which means, come springtime, they have greatly depleted their stored supply. When women are finally able to get outside and enjoy the sunshine, vitamin D can be produced by the body when the skin is exposed a few times a week to direct light for just 10 to 15 minutes on the arms or face.

But while waiting for the days of summer, women can boost their vitamin D levels by taking advantage of some of the following food alternatives:

Natural sources of vitamin D –

• Salmon
• Herring
• Mackerel
• Tuna
• Shrimp
• Caviar

Other products that are frequently fortified with vitamin D (Check the label) –

• Dairy Products (milk, cottage cheese, yogurt)
• Breakfast cereals
• Soy or rice milk
• Tofu
• Orange Juice

Women looking to increase their vitamin D intake can also check out NutritionData’s Web site for a list of other foods high in vitamin D which is generated with the site’s Nutrient Search Tool.