The key to a myriad of health benefits is in one very important vitamin.
It is especially important during winter to obtain adequate amounts of vitamin D in the diet to prevent health issues.
Did you know 1 in 3 Australians are deficient in vitamin D?
People at risk of deficiency:
Using steroid medication
Wearing sunscreen all the time
Live in low sunlight areas
Vitamin D is important for
A healthy immune system
Absorbing calcium for bone strength
Nervous system function
Healthy skin and hair
Chronic immune problems – infection etc
High incidence of fractures
*It is advisable to try and obtain your vitamin D from daily foods first before turning to supplementation.
Oily fish such as Herring, Salmon, Tuna and Sardines (Raw fish is sushi is higher than cooked)
Beef, Ham, Sausages
Cheese, milk, yoghurt and dairy products
Soy products like milk and tofu are fortified with vitamin D
Cereals and orange juice are also often fortified with vitamin D
Supplementing, How much?
Consuming supplementation of vitamin D over long periods of time should be monitored with blood tests to avoid toxicity. The recommended daily dose of Vitamin D is 400 iu.
Vitamin D can be obtained through exposure to sunlight. 5 – 15 minutes 2-3 x wk is advised. The conversion of active forms is self regulating and therefore toxicity is not an issue.