Vitamin D is a fat soluble vitamin that 77% of North Americans are not getting enough of (scary!).  The vitamin works with calcium in your body to build strong bones and regulate the immune system. We can all use a little extra help preventing the flu, right?  Common knowledge states the most common and easiest way to ingest vitamin D is the sun, but what about those cold dark Canadian winter days? Or when you’re stuck inside more than you are out?  The answer is… food!

There are various foods containing vitamin D:
  • Fortified milk
  • Fatty fish like tuna or salmon
  • Eggs

The development of your children’s bones occurs at a young age, so it’s important to have enough calcium and vitamin D in your diet.  In children it will help protect against rickets and osteomalacia (softening of bones) as you age.  Post-menopausal women, who already have an increased risk of osteoporosis can slow bone loss by taking vitamin D.

Although there isn’t one set of recommendation of how long to be in the sun, to obtain the necessary levels of vitamin D is around 10-15 minutes. HOWEVER, the amount of absorption can depend on the season, time, length, cloud coverage, smog, sunscreen, windows, and skin type and colour.  To know how much you need you should contact your health care provider and for more information visit:




18/10/2013 05:10:26 pm

It is extremely helpful for me. Thank you for taking the time to discuss this, I feel strongly about it and love learning more on this topic. If possible, as you gain expertise, would you mind updating your blog with more information?


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