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Sources
What are the sources of vitamin D?
Fortified foods are common sources of vitamin D.
Although milk is fortified with vitamin D, dairy products made from milk, such as cheese and ice creams, are generally not fortified with vitamin D and contain only small amounts. Some ready-to-eat breakfast cereals may be fortified with vitamin D, often at a level that is a fraction of the Daily Value*. There are only a few commonly consumed foods that are good sources of vitamin D.
Sun exposure is perhaps the most important source of vitamin D. UV rays from the sun trigger vitamin D synthesis in skin. Season, geographic latitude, time of day, cloud cover, smog, and sunscreen affect UV ray exposure and vitamin D synthesis. For example, sunlight exposure from November through February in northern states is insufficient to produce significant vitamin D synthesis in the skin. Complete cloud cover halves the energy of UV rays, and shade reduces it by 60%. Industrial pollution, which increases shade, also decreases sun exposure and may contribute to the development of rickets. Sunscreens with a sun protection factor (SPF) of 8 or greater will block UV rays that produce vitamin D. An initial exposure to sunlight (10 -15 minutes) allows adequate time for Vitamin D synthesis and should be followed by application of a sunscreen with an SPF of at least 15 to protect the skin. Ten to fifteen minutes of sun exposure at least two times per week to the face, arms, hands, or back without sunscreen is usually sufficient to provide adequate vitamin D. It is very important for individuals with limited sun exposure to include good sources of vitamin D in their diet.
Data suggest that more than 50% of younger and older women are not consuming recommended amounts of vitamin D.
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PURCHASE |
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Why Are America’s Bones Shrinking
by Thomas G. Kotronis, Rph |
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