Foods provide a better source of vitamin D than sun

Vitamin D has been touted as a potent powerhouse and studies suggest it helps in a host of diseases and conditions.

The so-called "sunshine vitamin," which is synthesized in the body from sun exposure, is being studied for its link to the treatment or prevention of colon and breast cancer, depression, type 1 diabetes, osteoporosis, migraine headaches, fibromyalgia, pain, hypertension and blood clots.

When it comes to sun exposure, how much time should the average Arizonan sunbathe in order to get their recommended daily allowance of vitamin D?

None at all, a local dermatologist said.

"Most people get enough from incidental sun exposure," said Bryan Updegraff of Allergy and Dermatology Specialists in Sun City. "We only need a couple of minutes of exposure, depending on how fair your skin is."

Instead, incorporate vitamin D-rich foods and supplements into your diet to help boost levels, Updegraff said.

That is essential, said Jody Laidlaw, a registered dietitian who works at Sun Health Community Education and Wellness.In particular, it's a must for seniors, people with dark skin and the obese, who are at risk for not getting enough vitamin D in their diets.

Also, those with malabsorption syndromes, including celiac, Crohns, or liver diseases, have difficulty absorbing vitamin D.

Laidlaw said the recommended daily allowance for vitamin D for adults is 400 international units and those 70 and older should take in 700 IU.

But in the near future, that number may go up to 1,000.

"It's currently under review to recommend 1,000 IU as the average amount needed to get vitamin D levels high enough to prevent breaking hips or other bones," Laidlaw said.

Laidlaw said there are vitamin D-rich foods that will help people reach those recommended levels including salmon, mackerel and milk.

"One cup of non-fat, reduced fat or whole milk with vitamin D has 98 IU per serving, which is 25 percent of the daily intake," Laidlaw said. "And three and one-half ounces of cooked salmon is 360 units, and three and one-half ounces of mackerel is 345."

In addition, cod liver oil, tuna, sardines, eggs, liver, swiss cheese, margarine, yogurt and fortified, ready-to-eat cereal are other food sources that contain vitamin D.

Laidlaw said vitamin D research has taken a personal turn for her. Since beginning her research, both her sister and father have been diagnosed with vitamin D deficiency and are taking supplements.

"With all of the research, everyone is saying this is the next big thing with anti-aging, autoimmune, cancer, diabetes, mental function, multiple sclerosis and gum disease," Laidlaw said. "A lot more research is being done, and you will see that the RDA is increased shortly."

Joy Slagowski may be reached at 623-876-2514 or jslagowski@yourwestvalley.com.