Missouri Ag Connection - No Matter the Season, Sunshine and Vitamin D go Together

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No Matter the Season, Sunshine and Vitamin D go Together
Missouri Ag Connection - 04/29/2016

It is a sunny, warm day for a walk to soak up the sunlight and get a dose of vitamin D. While the walk may be fun, it may not be the best way to get your vitamin D according to Dr. Pam Duitsman, nutrition and health specialist, University of Missouri Extension.

"The problem is that in the winter months, UV levels from the sun are much lower than in summer. Vitamin D levels tend to drop their lowest around January or February, even for people who are outside spending time in the sun," said Duitsman.

Ironically, that same period is also prime cold and flu season, and the time of year when many people get the winter "blahs". Since vitamin D is linked with immune system function and seasonal affective disorder (SAD), Duitsman says it is important to figure out how to get vitamin D into your tissues.

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods. Because of that, vitamin D is added to some foods and is available as a dietary supplement.

"Vitamin D is important for many processes in the body. Famous for its role in bone health, most people know that vitamin D promotes calcium absorption and helps prevent rickets in children and osteoporosis in adults," said Duitsman.

However, Vitamin D's roles in the body go much further. Vitamin D works to modulate cell growth, regulate neuromuscular and immune function, and reduce inflammation. Vitamin D also works to control genes that encode proteins that are important in every cell in the body.

The National Institutes of Health (NIH) have reported many potential health benefits of vitamin D. These have included resistance to chronic diseases (such as cancer and cardiovascular disease), as well as improved immune response.

"A growing body of research suggests that vitamin D may play a role in the prevention of diabetes, hypertension, glucose intolerance, multiple sclerosis, and other medical conditions. More research is needed to clarify these studies," said Duitsman.

If a person's blood levels test low for vitamin D, then a doctor could suggest a supplement.

Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D may be found in cheese and egg yolks. Some mushrooms provide vitamin D from being exposed to ultraviolet light under controlled conditions.

In the U.S., some foods are fortified with vitamin D. Most of the U.S. milk supply is voluntarily fortified. Other dairy products made from milk, such as cheese and ice cream, are not fortified. Ready-to-eat breakfast cereals may contain added vitamin D, as do some brands of orange juice and yogurt. The U.S. mandates that infant formula be fortified with vitamin D.

What about sun exposure? Human bodies can produce vitamin D when ultraviolet rays strike the skin and trigger vitamin D synthesis.

The time in the sun must be sufficient, the amount of sun (adequate UV levels) must be adequate, and the time of day is important (best in the middle of the day). Darker skin needs more light to produce vitamin D, and the amount of skin exposed also plays a factor.

For more information on nutrition contact any of these nutrition specialists in southwest Missouri: Dr. Pam Duitsman in Greene County at (417) 881-8909; Lindsey Gordon Stevenson in Barton County at (417) 682-3579; or Mary Sebade in Dallas County at (417) 345-7551. The regional office of the Family Nutrition Education Program is located in Springfield and can be reached at (417) 886-2059. Nutrition information is also available online extension.missouri.edu.

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