Written by Carissa Winkel
Cottonwood Expansion District
Spring is my favorite season of the year. The weather is getting warmer and I move outdoors to enjoy the weather. I love walking, riding my bike, and sitting on the porch soaking up the sun. There’s something about sunshine that lifts your mood, and I’m sure I’m not the only one who feels this way. Science shows that the rays from the sun have a positive effect on most of us. Provides a mental boost and provides vitamin D.
Vitamin D is a useful resource throughout the body. It plays a role in calcium absorption for strong bones, helps maintain proper immune system function, improves insulin sensitivity, and reduces the risk of cognitive decline. Vitamin D also plays an important role in cancer risk, cardiovascular disease, and mental health.
We know that vitamins have amazing health benefits, but more than 40% of Americans are deficient in essential vitamins, and most of us don’t get the recommended intake. Children and adults should take 600 IU per day, and people over 70 should aim for 800 IU.
Many of us are deficient in essential vitamins, but there are ways to increase our intake. Direct sunlight, diet, and supplements can all help.
Exposure to sunlight is the most powerful source of vitamin D. In fact, about 30 minutes of direct sunlight twice a week is equivalent to taking 20,000 IU of vitamin D orally. Experts recommend going outdoors anytime between 10 a.m. and 4 p.m. for maximum benefits.
You can also get small amounts of vitamin D from food. Natural sources include trout, salmon, eggs, liver, and mushrooms. Other foods are also fortified with vitamins, such as cereals, milk, and juices.
Dietary supplements can also help meet your vitamin D needs. These supplements contain high levels of the vitamin and have been proven to treat vitamin D-related diseases such as rickets. Supplements may be useful, but it’s best to consult your doctor first.
Like many gifts of nature, vitamin D is rich in many ways. As you know, vitamins are necessary for physical health, and they can also be used for mental health. Research shows that people with anxiety and depression tend to have low vitamin D levels.
Although we don’t know if depression is directly caused by low vitamin D levels, we do know that getting outside and getting some sunlight increases physical activity and provides opportunities for socializing. In addition to these mood boosters, these colorful, vitamin D-rich meals also support mental health.
Vitamin D is a nutrient that influences a vast number of health reactions in the body and is essential for good health. Getting enough vitamin D is an easy way to take care of your body and mind. So what can you do to protect your health and avoid vitamin D deficiency?
· Let the sun shine
・Commitment to food
· Consult your doctor
Carissa Winkel is a family and community wellness agent for K-State Research and Extension in the Cottonwood area. 620-793-1910 or [email protected].
