Vitamin D made in the skin by exposure to sunlight is your answer!
Having been on holiday, I am amazed when I look at my hands and at the sudden strength, length and healthy look of my nails! Vitamin D is responsible for this.
Vitamin D is needed for:
- Absorption of calcium and phosphorus
- Strong bones and teeth
- Good health and growth
- Protects against cancer and multiple sclerosis
Vitamin D is a fat soluble vitamin which means it can only be absorbed, transported and utilised in the presence of fat. A diet low in fat can lead to severe deficiency, which will lead to ill health.
A severe deficiency of Vitamin D can lead to:
- Ricketts in children – soft skull or leg bones, bow-legged, bone pains, muscle pains or weakness.
- Osteomalacia in adults – muscle and bone pain and weakness, may cause difficulty climbing stairs, getting up from the floor or low chair. Typically affects lower back, hips, pelvis, thighs and feet.
- Osteoporosis in adults (mostly women after menopause but men too!) – affects bone strength, bones become prone to fracture after a minor injury or fall, individual may experience loss of height, persistent back pain or stooping. Common sites for fractures are the hips, wrist and vertebrae.
These conditions affect daily activities and independence.
Those who may need more Vitamin D:
- Pregnant women
- Breastfeeding mums
- Older people
- Darker skinned people
As I’ve said, Vitamin D is mostly made in the skin by exposure to sunlight.
Approximately 20-30 minutes in the sun on the face and forearms (not sunbathing!), 2-3 times per week is sufficient for the body to make enough Vitamin D in the UK summer months. The elderly and darker skinned people may need more.
However in the UK the UV rays from the sunlight during October to April are not sufficient to make enough Vitamin D in the skin so the diet is really important.
Note: too much exposure to the sun’s rays can be damaging. Sunburn should be avoided at all costs. However using sun creams with a high SPF factor (above 15) will block the rays so apply common sense. Children especially should always be protected from the harmful effect of the sun’s rays and should never be allowed to burn or be exposed to the strongest midday sun.
You can get small quantities of Vitamin D from certain foods in your diet:
- Butter from grass fed cows
- Organic whole eggs
- Cod liver oil
- Yellow courgettes
A simple blood test can establish Vitamin D levels in the body if you have any concerns. Please see your GP and check with them before taking a Vitamin D supplement.
If you are found to have a deficiency here is a superior Vitamin D3 food supplement http://zafirepersonaltraining.eu.nspshop.com/vitamin_d
hope you have found this content helpful. If you think someone you know may benefit then please pass it on.
Have a great week!