Vitamin D is an essential nutrient for our body, responsible for numerous vital functions, including bone health, immune system modulation, and reduction in inflammation. Despite this, Health Canada reports that approximately 40% of Canadians are deficient in this critical nutrient. This article will delve into Health Canada’s recommendations for vitamin D, its sources, and how much vitamin D we need daily.
Understanding Vitamin D
Vitamin D is known as the “sunshine vitamin” as it’s synthesized by our skin on exposure to sunlight. However, factors such as time of day, season, location, and even skin pigmentation can influence vitamin D production through sun exposure. Non-solar sources of vitamin D include fatty fish such as salmon, mackerel, and tuna, as well as egg yolks, mushrooms, and fortified foods such as milk, yogurt, and cereals.
On November 30th, 2018, Health Canada released new guidelines regarding vitamin D supplementation, stating that all Canadians over the age of one should consume 600 international units (IU) of vitamin D daily. Pregnant and breastfeeding women require higher levels, with a recommended intake of 600-4000 IU daily, depending on their age and vitamin D status.
Vitamin D and Sun Exposure
While sun exposure is an essential source of vitamin D, spending prolonged periods in the sun without sunscreen poses considerable risks to our skin. Dermatologists advise avoiding sun exposure between 11 am and 3 pm when the sunlight is the harshest and wearing protective clothing and applying sunscreen with at least SPF 30.
Vitamin D and Immunity
Vitamin D plays a vital role in modulating our immune system, reducing the risk of autoimmune disorders, infections, and even certain cancers. Studies suggest that individuals with low vitamin D levels may suffer from increased susceptibility to respiratory infections, making vitamin D supplementation critical.
Vitamin D and Bone Health
Vitamin D plays an essential role in regulating calcium levels in our body, essential for the formation and maintenance of healthy bones. Vitamin D deficiency leads to osteomalacia, a condition characterized by bone pain and weakness. In children, vitamin D deficiency causes rickets, a condition that leads to skeletal deformities.
Conclusion
Vitamin D is a vital nutrient that must be included in our daily diet. While sunlight constitutes an excellent source of vitamin D, maintaining a sun-safe routine is essential to avoid increasing the risk of skin cancer. Foods rich in vitamin D, such as fatty fish and fortified dairy products, can help us supplement our vitamin D intake. In conclusion, with Health Canada’s latest guidelines, consuming at least 600 IU of vitamin D daily can help avoid vitamin D deficiency and optimize our overall health and well-being.
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