Healthy Sources of Vitamin D

MD Anderson News Release May 11, 2011

MD Anderson Experts Recommend Getting Vitamin D from Sources Other than Sunlight

MD Anderson News Release 05/11/11

The recent increase in recommended vitamin D intake from the Food and Nutrition Board may prompt some to seek more summer sun. But, experts at Â鶹ӳ»­ MD Anderson Cancer Center say there¡¯s no safe amount of time people can stay in the sun without increasing skin cancer risks.

People tend to think of sunshine when they think of vitamin D ¡ª and for good reason. When UV rays come in contact with the skin, it triggers the creation of vitamin D.

¡°Some people may absorb enough vitamin D from their routine outdoor exposure,¡± says Susan Y. Chon, M.D., assistant professor in MD Anderson¡¯s Department of Dermatology. ¡°However, the benefits of UV exposure may be limited because they can lead to increased risks of developing skin cancer.¡±

On a hot summer day, unprotected skin can be damaged in as little as 15 minutes.

Add vitamin D to your diet

So, why is vitamin D so important? It¡¯s the main building block for maintaining bone health. Without it, you can develop thin and brittle bones. Vitamin D also boosts the immune system to help fight off germs, bacteria and diseases, including certain cancers.

To avoid skin cancer, Chon recommends getting the daily fill of vitamin D from foods and, if necessary, supplements.

A handful of foods provide a large serving of this vitamin, including:

  • Cod liver oil: According to the National Institutes of Health, this fish extract provides the largest amount of vitamin D ¡ª just one tablespoon offers 1,360 IUs (International Units).
  • Fish: One serving (about three ounces) of certain types of fish also can give you a healthy dose of vitamin D. This includes:
    • Salmon: Provides 447 IUs per serving
    • Mackerel: Provides 388 IUs per serving
    • Tuna: Provides 154 IUs per serving
  • Milk: Milk really does a body good. Just one cup of whole, reduced fat or non-fat milk is fortified with vitamin D and provides 115 ¨C 124 IUs.
  • Fortified cereals: Ready-to-eat cereals, fortified with 10 percent of the daily recommendation for vitamin D, are an easy way sneak in extra nutrients. A three-quarter to one cup serving can provide at least 40 IUs.

Vitamin D needs aren¡¯t one-size-fits-all
The amount of vitamin D the body needs depends mostly on age. Below are the daily recommended allowances from the Food and Nutrition Board.?

  • Birth to 12 months: 400 IUs
  • Age? 1 to 70: 600 IUs
  • Age 70 and older: 800 IUs

Most people can get their daily fill of vitamin D by drinking a cup of milk and eating a three-ounce serving of salmon.

¡°There¡¯s no doubt that vitamin D is vital when it comes to healthy bones and preventing diseases like cancer,¡± Chon says. ¡°But, there¡¯s no need to sacrifice sun safety (like skipping sunscreen or spending countless hours soaking in the rays) to get your fill.¡±

For more vitamin D and sun safety information, visit www.mdanderson.org/focused.

05/11/2011