Spring is here and finally those long, dark days of winter are over! I’m so happy to see the sun shining again… It’s definitely great for the body and spirit!

The winter months can seem long for a lot of people. The lack of sunshine is a major factor, not to mention the lack of vitamin D that goes with it.

Vitamin D is essential for helping the body absorb and use calcium, thereby keeping bones and teeth strong. An extreme lack of vitamin D would contribute to rickets (which is a softening of the bones which could contribute to fractures and deformities). But like most vitamins and minerals, vitamin D plays multiple roles. It helps keep our immune function strong and reduces inflammation

And where do we get this precious vitamin D? Fortunately, milk and milk products are a great source. Other good sources include:

-Salmon, and other fish such as herring, mackerel and tuna

-Oysters, raw or steamed

- Beef liver, braised or sautéed

- Eggs

- And of course, you can “eat your milk” by snacking on yogourts or cheese. And for those of you who can’t have milk, you can always drink fortified soy beverages as a substitute.

So on those rainy days when you’re wondering how to get your daily dose of vitamin D, just turn to your kitchen! A fruit and milk smoothie, grilled salmon on a bed of greens or an egg-vegetable frittata perhaps? In addition, Health Canada recommends that all adults over age 50 take 400 IU of Vitamin D daily by supplement. Some research suggests taking more but talk to your dietitian to determine the best level based on your unique food intake and needs.

Patricia

Keywords : bones, calcium, lack of sunshine, sources of vitamin D, vitamin D, winter

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