There has been an emphasis in recent years on sun protection and covering up from the rays of the sun. There are very few dietary sources the main foods that contain vitamin D are oily fish, eggs and fortified margarines and cereals.
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Our bodies make vitamin D from the action of UVB rays in sunlight on our skin and around 90% of our vitamin D comes from the sun. Read 5 things you need to know about vitamin D. There is also increasing evidence for a link with breast cancer (in a review of medical studies, women with the highest levels of vitamin D were 50-70% less likely to suffer than those with the lowest levels) and heart disease. Being mildly short of vitamin D often causes no symptoms, but low levels of the vitamin have been linked with tiredness, aches and pains and also depression. Vitamin D is essential for strong bones, and low levels in later life raise the risk of bone thinning. It is found naturally in a small number of foods including oily fish, liver and egg yolks and in fortified food like breakfast cereals and fat spreads.Evidence is mounting that huge numbers of us in the UK are chronically short of vitamin D. Vitamin D regulates the amount of calcium and phosphate in the body, both needed for healthy bones, teeth and muscles.
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Vitamin D supplements are available free-of-charge for low-income families on the Healthy Start scheme. And those who don’t get out in the sun or always cover their skin when they do, should take a vitamin D supplement throughout the year.
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However, everyone will need to consider taking a supplement in the autumn and winter if you don’t eat enough foods that naturally contain vitamin D or are fortified with it. Children who have more than 500ml of infant formula a day do not need any additional vitamin D as formula is already fortified.ĭr Louis Levy, Head of Nutrition Science at PHE, said:Ī healthy, balanced diet and short bursts of sunshine will mean most people get all the vitamin D they need in spring and summer. As a precaution, all babies under 1 year should have a daily 8.5 to 10 microgram vitamin D supplement to ensure they get enough. PHE recommends that babies are exclusively breastfed until around 6 months of age. Ethnic minority groups with dark skin, from African, Afro-Caribbean and South Asian backgrounds, may not get enough vitamin D from sunlight in the summer and therefore should consider taking a supplement all year round.Ĭhildren aged 1 to 4 years should have a daily 10 microgram vitamin D supplement. People whose skin has little or no exposure to the sun, like those in institutions such as care homes, or who always cover their skin when outside, risk vitamin D deficiency and need to take a supplement throughout the year. Since it is difficult for people to meet the 10 microgram recommendation from consuming foods naturally containing or fortified with vitamin D, people should consider taking a daily supplement containing 10 micrograms of vitamin D in autumn and winter.
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During autumn and winter, everyone will need to rely on dietary sources of vitamin D.
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PHE advises that in spring and summer, the majority of the population get enough vitamin D through sunlight on the skin and a healthy, balanced diet. SACN could not say how much vitamin D is made in the skin through exposure to sunlight, so it is therefore recommending a daily dietary intake of 10 micrograms. Vitamin D is made in the skin by the action of sunlight and this is the main source of vitamin D for most people. This advice is based on the recommendations of the Scientific Advisory Committee on Nutrition (SACN) following its review of the evidence on vitamin D and health.
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If you are a parent or practitioner and want a free Vitamin D awareness poster for your clinic, hospital or GP’s surgery, please contact (always ask permission of the clinic first).Īccording to the Public Health England (PHE), to protect bone and muscle health, everyone needs vitamin D equivalent to an average daily intake of 10 micrograms.