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> Vitamin D alert!
When the skin is exposed to sunlight the crucial bone-strengthening nutrient Vitamin D is produced. Sunscreen with an SPF above 8 will block the UV rays necessary for the synthesis of Vitamin D.
Recent research is claiming that up to 70 percent of Australia's population is deficient in essential Vitamin D, causing a rise in fractured and broken bones, osteoporosis and hospitalisation amongst the population. This has lead to concerns that the 'Slip, Slop, Slap' skin-cancer campaign, to cover up and protect yourself from the sun, has been taken too far.
Becoming sun-smart involves understanding Vitamin D and knowing how much sun exposure is needed to remain healthy.
What is essential about Vitamin D?
Naturopath Lisa Guy tells us that the major function of Vitamin D is to help form and maintain strong bones by promoting calcium absorption. Once the sunlight has triggered the Vitamin D synthesis in the skin it is converted into an active form by the liver and kidneys. It then acts as a hormone sending messages to the intestines to increase the absorption of calcium and phosphorus.
She warns, "Deficiencies in vitamin D lead to decreased growth and skeletal abnormalities, as well as retarded calcification and bone growth. Adequate vitamin D is necessary to prevent rickets in children and osteomalacia in adults, both skeletal diseases that weaken bones."
Supplement Vitamin D with your diet
The RDA (recommended daily allowance) for vitamin D is 400 iu/day. If you are having doubts about your sun exposure, boost your diet with foods high in Vitamin D. Good sources are:
Egg yolk
Milk (fortified with vitamin D)
Fish liver oils
Cold water fish (cod, salmon, halibut, herring and tuna)
Some soy and rice milks
Breakfast cereals are also fortified with vitamin D
Dark green leafy vegetables and sprouted seeds also contain small amounts of vitamin D.
All it takes is 10-15 minutes a day!
"Wearing sunscreen is extremely important to help prevent skin cancer and other problems associated with excessive sun exposure. However I feel that minimal sun exposure (without sunscreen), about 10-15 minutes a day, on the face, arms and hands before and after the hottest part of the day (10 am and 3 pm), is important for sufficient vitamin D production," says Guy.
Know all your facts and stay healthy. Be sun-smart.
Article written by Nix Davies, December 2007.
http://health.ninemsn.com.au/
