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The Highs and Lows of Summer Sun
It is well known that vitamin D is essential in maintaining healthy bones. However, research over the past 10 years has shown that vitamin D is essential for overall health and disease prevention. It plays a role in regulating cell metabolism, insulin production, the immune system and inflammation - factors that contribute to a host of chronic diseases, including cancer, diabetes, high blood pressure, cardiovascular disease and many autoimmune disorders, such as MS and inflammatory bowel disease.
We get 90 percent to 100 percent of our vitamin D requirements from the sun. The rest comes from natural and fortified dietary sources like oily fish, vitamin D-fortified foods, such as milk and orange juice, and vitamin supplements. Despite a generally available source (sunlight), researchers argue that vitamin D deficiency remains prevalent.
Dietary reference intakes for vitamin D are based solely on the dietary intake that is adequate to prevent bone disease (i.e., rickets or osteomalacia), but there is overwhelming evidence that vitamin D is essential in maintaining overall cellular health. Based on this research, some researchers are calling for a revision of the recommended intakes for vitamin D, asserting that the recommended daily allowance of vitamin D be increased to 1,000 IUs per day during times when sun exposure is insufficient.
Safe sun exposure is important when considering vitamin D for health. The Food and Nutrition Board recognizes the importance of sun exposure to achieve vitamin D requirements, and says that between 10-15 minutes of sun exposure (without sunscreen) per week is adequate for most individuals. A sunscreen with an SPF of at least 15 should be used for any exposure beyond that time. Given the importance of vitamin D intake for your overall health, ask your doctor about daily requirements, sources and benefits of this vital nutrient.
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