The importance of vitamin D
What is vitamin D? A non-essential, fat-soluble vitamin that acts as a hormone within the body. It plays many roles within the body and is particularly important for the elderly and individuals with lack of access to sunshine (northern latitudes, winter months).
Food sources include
salmon
rainbow trout
1 tsp cod-liver oil
mushrooms
fortified milk, juice and cereals
sardines, tuna and oysters
cheddar cheese
Bone health
Vitamin D is important for the normal development and growth of bones. The bones and teeth contain 99% of the body’s calcium and 85% of the body’s phosphorus; so as our bones grow they absorb these minerals. Vitamin D facilitates this process by maintaining and increasing levels of these minerals within the blood.
Immune system
During winter, our levels of vitamin D are naturally lower. Winter is also a time where our immunity is impacted, cue colds and flus. This relationship with vitamin D and immunity is present because vitamin D is found on our immune cells which boosts production and the inflammatory response.
Cellular functioning
Vitamin D is involved within the development and growth of cells. It’s involved in regulating enzymes to metabolise certain hormones in the body such as in oestrogen; and is involved in programmed cell death which is relevant in cancer prevention and treatment research.
Sun exposure
Vitamin D is most commonly acquired from natural sun exposure. It’s recommended to expose your face, arms, hands and legs to the natural sun for approximately 5-20 minutes between the hours of 10am and 4pm. This can lead to sufficient vitamin D synthesis especially without the use of sunscreen. Make sure to apply sunscreen if you are in the sun for longer periods of time to protect yourself from sun damage, don’t forget to reapply.
