As the days get shorter and the temperatures drop across Iowa, many people spend more time indoors and less time in the sun. That’s why Amy Jones, Health and Human Sciences Educator with Iowa State University Extension and Outreach, is reminding Iowans about the importance of getting enough vitamin D during the winter months.
Jones explained, during a recent appearance on KLMJ’s Mid Day segment, that vitamin D plays an important role in keeping our bodies healthy.
“Vitamin D helps our body absorb calcium to keep bones strong. It also supports muscles, nerves, and our immune system.”
In the summer, our skin naturally makes vitamin D when we spend time outdoors in the sunlight. But in the winter—especially in northern states like Iowa—there isn’t enough sunlight for our bodies to make all that we need. That’s why Jones recommends looking to food sources and supplements to fill the gap.
“Eat foods rich in vitamin D. Good sources include fatty fish like salmon, tuna, sardines, and mackerel, egg yolks and liver, and fortified foods like milk, yogurt, cereal, orange juice, soy milk, and almond milk.”
According to Jones, all types of dairy milk contain about 2.5 micrograms of vitamin D per 8-ounce serving. Most people need about 15 micrograms each day, while adults over age 70 need around 20 micrograms. Following the MyPlate recommendation of three servings of dairy per day can help meet both vitamin D and calcium needs for strong bones.
Jones added that anyone who is concerned about their vitamin D levels should talk with their doctor and adds that there’s a simple blood test that can measure vitamin D. With less sunlight in the winter, Jones encourages everyone to be mindful of their diet and health habits.
More information can be found here
