What about vitamin D?
Vitamin D is important for
healthy bones, muscles and brain, and research
shows it may have a beneficial effect on a
number of cancers and immune diseases.
Vitamin D comes from:
Food
Vitamin D is available in some foods. This is a
safe way to get vitamin D: fatty fish, such as
salmon and sardines, are the main natural
sources. Most vitamin D in the diet comes from
fortified foods including all cows’ milk (fluid,
evaporated and dried – but not milk products
such as ice cream or cheese), margarine and
fortified plant-based beverages. Infant
formulas, meal replacements and nutritional
supplements are also fortified with vitamin D
(Dietitians of Canada website, 2008)
UVB rays
UVB rays produce vitamin D in the body. You can
get UVB rays from the sun, you need just a few
minutes to get enough Vit D (time required
varies with skin colour, how easily a person
burns, UV index…). Just a few minutes on exposed
hands and face during a day is usually enough.
In the winter in Canada, UVB is very low so the
sun is not a good source, although there is
still a danger of skin damage from the sun in
the winter. Tanning beds are not regulated for
the number of UV rays they emit, so you never
know how much you are getting. Tanning beds tend
to have higher UVA to increase tanning, they may
not have any UVB, although they may have 5x the
UVA rays therefore it is much too dangerous to
risk it, Health experts recommend NOT using
tanning beds as they are not a safe way to get
Vitamin D, the risk of melanoma from exposure to
both UVA and UVB rays is too high.
Supplements
Supplements are a safer form of vitamin D, speak
to your doctor to find out if you need to take a
supplement.
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