We can get the vitamins and minerals our body needs by eating a balanced, varied and colourful diet.
But there is one vitamin that we can make ourselves, simply by exposing our skin to sunlight.
Vitamin D is made in the skin after interaction with UVB rays and plays a vital role in the build up of bone density.
The importance of vitamin D extends further – it affects immune function, helping to avoid colds and flu and it protects against cancer and the development of diabetes.
A recent study by experts at Harvard Medical School has added to the evidence that a low vitamin D status is linked to an increased risk of heart disease.
Vitamin D may also help regulate blood pressure and be involved in reducing inflammation.
The amount of vitamin D made by our skin depends primarily on the amount of sunlight, which, in turn, depends on:
The latitude we live at – the south has the advantage over the north
The season – summer wins over winter
The time of day – mid-day comes out tops.
Vitamin D production also decreases as we age – it is slower in dark-skinned people and is lower in obese people as vitamin D is thought to be stored in fat, which makes it less readily available.
To ensure our vitamin D levels are kept topped up we need to get out more, whatever the weather as it doesn’t have to be bright sunshine.
By exercising at the same time we will doubly benefit our hearts.
It pays to create opportunities – walk to work, alight from the bus a couple of stops earlier, walk the kids to school, go for a lunchtime walk, get out at the weekend to garden, bike or hike.
Remember not to cover up too much, just leave some skin exposed so that you can actually restore those vitamin D levels.
As springtime sunrays strengthen, 10 to 15 minutes uncovered or with a low sunscreen factor before 11am and after 3pm could be enough to boost our vitamin D status without tanning or burning.
Sunlight is the cheapest way to top up your vitamin D but there are a few foods that contain vitamin D:
Oily fish such as sardines, fresh tuna, salmon, trout, mackerel and kippers – eating two portions of oily fish a week will also provide you with heart-healthy omega 3 fats
Eggs and shiitake mushrooms
Cod liver oil
Fortified breakfast cereals.
For more information and advice about healthy living, contact Heart Research UK on 0113 297 6206 or email lifestyle@heartresearch.org.uk
Tags: 15 minutes, blood pressure, bone density, bright sunshine, colds and flu, harvard medical school, immune function, inflammation, latitude, lunchtime, mid day, oily fish, risk of heart disease, springtime, sunlight, uvb rays, vitamin d, vitamins and minerals
