Achieve adequate

amounts of vitamin D

Source: Ingrid Adams

Associate Extension Professor, Nutrition and Weight Management

Vitamin D has gotten a lot of media coverage lately as various studies have tied normal levels of vitamin D to certain health benefits and lack of the vitamin to certain diseases. While many of these current studies provide conflicting messages, it is generally understood that vitamin D is needed for optimal health. It helps us absorb calcium and phosphorus, so we can have strong bones and teeth. The vitamin also regulates the amount of calcium in our blood, helps strengthen our immune system and helps regulate cell growth. It also decreases the risk of falls in older adults by as much as 20 percent. A lack of vitamin D can cause your bones to soften and increases your risk of bone fractures.

Our exposed skin produces vitamin D from sun exposure. Our bodies do not need a lot of sun exposure to help us reach our recommended daily amount. About 15 minutes in the sun three times a week is enough.

Individuals who have certain skin diseases may not be able to get adequate amounts of vitamin D, as they need to limit their skin’s exposure to the sun. People with dark skin, older adults and overweight individuals may not be able to produce adequate amounts of vitamin D with sun exposure alone. Winter sunlight is also not strong enough for any of us to get adequate amounts of vitamin D. We can get our daily-recommended amount of vitamin D by adding foods to our diets that naturally contain vitamin D or are fortified with the vitamin.

Fatty fish such as salmon, cod and tuna naturally contain high levels of vitamin D. The vitamin is also found in egg yolks in smaller quantities. Foods fortified with vitamin D include most milk, some orange juices, yogurt, cheese, cereal, bread and soy drinks. A reference to vitamin D is usually only found on food labels of fortified foods.

Vitamin D supplements are also available for those deficient in the vitamin. Check with your doctor before adding any kind of supplement to your diet.

More information about healthy living is available at the Clinton County office of the University of Kentucky Cooperative Extension Service.

Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

Me & My PAL

The Clinton County Extension Office will offer Me & My PAL for parents and children up to age five on Friday, September 26th from 9:00-10:30 a.m. featuring hands-on learning activities in math, reading, and nutrition, games, recipe sampling, and more.

The class is free, but pre-registration is requested. For more information, contact the Extension Office at 387-5404.

Second Sunday (2S)

The Clinton County Extension Office and Health Coalition invites you to Second Sunday, October 12th from 1:00-3:00 p.m. at the Clinton County Learning Center.

Second Sunday will be held in conjunction with the Foothills Festival gospel singing and will feature walking trails, physical activities, health information, blood pressure checks, and inflatables.

The Early Childhood Council will also be sponsoring a Play and Learn (PAL) event with hands-on learning activities for children up to age eight.

For more information contact the Clinton County Extension Office at (606) 387-5404 or email christy.nuetzman@uky.edu.