Are you getting enough Vitamin D?

[ { "type": "text", "label": "What Is Vitamin D?", "label_font": "b", "label_size": "h1", "label_content": "It is a hormone produced by the body. It was named by mistake after it was noticed that rickets could be treated with cod liver oil, which is rich in the vitamin. While vitamin D is found in certain foods, such as oily fish, milk, and eggs, around 90% of our supply comes from the sun. Our skin makes vitamin D when it is exposed to ultraviolet B (UVB) rays." }, { "type": "text", "label": "What Are The Benefits?", "label_font": "b", "label_size": "h1", "label_content": "Vitamin D is essential for good bone and muscle health, but an increasing amount of evidence has found it may also reduce your risk of osteoporosis, boost your immunity, and ward off allergies." }, { "type": "text", "label": "Why Aren’t We Getting Enough?", "label_font": "b", "label_size": "h1", "label_content": "Increasing sun protection, sun blocks, and staying indoors are the main reasons why we aren’t able to produce enough vital vitamins. Some groups are also more vulnerable. The elderly or housebound, dark-skinned, pregnant or breastfeeding women, and those with a poor diet could be dangerously deficient." }, { "type": "text", "label": "How Much Should I Take?", "label_font": "b", "label_size": "h1", "label_content": "There is no set amount of vitamin D we need every day. A balanced diet is not enough for the required amount, which ten minutes in the sun can fix. New American research has found that those up to the age of 70 may need 600 international units (IU) a day to maintain good health. Research published in the European Journal of Clinical Nutrition also found that doubling blood levels of vitamin D could increase the average lifespan by two years. For those at risk of deficiency, consult a doctor for the best maintenance dosage." }, { "type": "text", "label": "How To Get More", "label_font": "b", "label_size": "h1", "label_content": "Getting some sunshine is the best way to boost your levels, but there’s no need to sunbathe. Spending around 15 minutes outside without wearing sunscreen (or before you know your skin starts to burn) every day should be sufficient. Mornings are a great time to get your daily dose as the sun is not harsh enough to burn. You can also add vitamin D-rich foods to your diet:" }, { "type": "list", "label": "Vitamin D-rich foods:", "label_font": "b", "label_size": "ul", "label_content": [ "Oily fish like salmon or mackerel", "Eggs and milk", "Fortified foods such as spreads, yogurts, and cereals", "Tofu and wholegrain cereal" ] }, { "type": "text", "label_content": "You can try taking a vitamin D supplement, either as a tablet or spray. Go for vitamin D3 supplements—the same form produced by the body—rather than D2. Pregnant and breastfeeding women can get supplements from their GP." }, { "type": "text", "label_content": "This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.", "label_font": "i", "label_size": "h6" } ]