Vitamin D- The Sunshine Vitamin!

Vitamin D is called the "sunshine vitamin" because our bodies can take the sunlight and use it as nourishment. Many Americans are not getting enough vitamin D each day, especially during the winter months. Now that summer is close, we can focus on maintaining enough vitamin D in our diet. Not only can you get your vitamin D from the sunshine, but more importantly, from the foods you eat.

Why is vitamin D so important?

• Vitamin D helps to build and maintain bone mass which is very important especially in women, to help prevent osteoporosis
• Vitamin D may prevent diabetes and some cancers
• Vitamin D may regulate the immune system
• Vitamin D may help regulate blood pressure

What are some sources of vitamin D?

• Sunlight
• Milk
• Yogurt
• Breakfast cereals
• Salmon

Here are some ideas to get a good amount of vitamin D in your diet:

• Use low-fat milk, not cream, in your coffee
• Buy vitamin D fortified low-fat yogurts, try one as a snack topped with cereals containing vitamin D
• Eat cereal for breakfast with low-fat or skim milk
• Try adding salmon over a salad (WIC breastfeeding mothers receive salmon on their vouchers)
• Sip on a warm cup of hot chocolate made with milk instead of water on those chilly, rainy days.

Too much or too little?

• Too much vitamin D in your diet can cause loss of appetite, nausea, vomiting and constipation.
• Too little vitamin D can cause many deficiency related diseases such as Rickets.

*Remember: We cant get enough vitamin D from sunlight alone and it is a good idea to wear a sunscreen of SPF 15 or higher daily to protect our skin from the harmful rays. Be sure to add a variety of vitamin D sources to your diet!

Christy Redmond
Nutritionist