Vitamin D

QHealth Tips is written by Martha Cardenas, a Holistic Nutrition professional. Q Swimwear publishes it as general wellness information for swimmers. It is not medical advice — talk to your own healthcare provider before changing your diet, supplements or training.

Vitamin D, the sunshine vitamin

Did you know that after hundreds of generational adaptations, the skin color of humans who migrated farther from the equator became lighter to enable their bodies to absorb more vitamin D? This process took thousands of years! Vitamin D is called “the sunshine vitamin” because it is not required in the diet if there is enough sunlight to allow its production from provitamin D molecules in the skin.

Nevertheless, nowadays we DO need vitamin D from food sources because we spend much time inside our houses, schools, or workplaces. The average daily vitamin D intake level estimated on deficiency data to meet the needs of over 90% of healthy individuals is:

• Females and males 14 to 50 years old: ~5mcg/day
• Females and males over 50: ~10–15mcg/day

Micrograms of vitamin D per 100g of these foods

• Tuna 62.5mcg
• Sardine, canned 12.5mcg
• Salmon 8.75mcg
• Shrimp 3.75mcg
• Butter 2.23mcg
• Sunflower seeds 2.23mcg
• Liver 1.25mcg
• Eggs 1.25mcg
• Mushrooms 1.00mcg

Why is vitamin D important?

• It regulates calcium absorption and metabolism and the stimulation of bone cell mineralization.
• Its deficiency is associated with increased autoimmunity problems and susceptibility to infection.
• Low levels have been correlated with a higher susceptibility to many types of cancer, including colon, breast, prostate and ovarian.
• It helps relieve depression and anxiety, because of its direct effect on the brain.

Factors that can cause low vitamin D levels

• Eating foods fortified with vitamin D2 instead of D3.
• Not eating enough vitamin rich foods.
• Use of sunscreen or insufficient time in the sun.
• Using harsh soaps that strip the key microbiota that help synthesize vitamin D from our skin.
• Being strict vegan.

Take advantage of the summer months! Get outside. Enjoy eggs for breakfast, butter your veggies, and load up on sardines, tuna, and salmon; they go great with your leafy greens: arugula, kale, spinach, lettuces, collards, and mustard greens.

To learn more about Martha or book an appointment, email her at martha@marthacardenas.com or follow her on Instagram at @marthacardenasnutricion.