Vitamin D deficiency is an issue in the winter for people who live in cold climates, warns Julie Garden-Robinson,
Food and Nutrition Specialist, with the North Dakota State University Extension Service. This is especially true of dark-skinned
people (particularly African Americans), the elderly, newborns, housebound people and people, who by culture or climate, keep
their bodies completely covered.
Vitamin D deficiency is linked to development of bone-softening diseases,
such as rickets among children, and osteomalacia and osteoporosis among adults, Garden-Robinson said. "Rickets was a common
childhood condition until milk was fortified with vitamin D. Vitamin D deficiency also is linked to the development of type
1 diabetes, multiple sclerosis, osteoarthritis, depression and certain types of cancer."
Garden-Robinson added, "Vitamin D deficiency is considered an epidemic
among teens. Nearly a third of adolescents across the U.S. are considered to be at risk of vitamin D deficiency because of
their diet and lifestyle habits, according to the Dairy Council of California. The teens are substituting soda pop for milk
and staying indoors to watch TV.
"On the flip side, too much sun promotes skin cancer, so experts are
trying to come up with a recommendation for sun exposure. During the summer months, liberally slathering on sunscreen effectively
prevents the body from forming vitamin D," she said.
"So, what should we do?," Garden-Robinson asks. "Choose more vitamin
D-rich foods. Besides milk, vitamin D is found in some fortified juices and cereals. Some types of yogurt also are fortified
with vitamin D. Read Nutrition Facts labels to learn more. Vitamin D is found naturally in lesser amounts in eggs and salmon.
It's also found in cod liver oil, but that's a rare menu item.
"Be cautious about supplements because you can get too much vitamin
D. A one-a-day type supplement is adequate for most people. If you take a calcium supplement, be sure it includes vitamin
D, too."
