Have A Variety Of Health Benefits

What do vitamin D, fish and sunscreen have in common? They're good for your skin and have a variety of health benefits. Supplementing our diets with vitamin D is highly recommended by the Canadian Cancer Society and the Canadian Dermatology Association. When we don't get enough vitamin D from diet or sunlight the body becomes deficient, affecting calcium absorption, immune function and hormone regulation. This is why we've heard about vitamin D ad nauseam lately. Deficiency is linked to diseases like multiple sclerosis, cancer (including skin cancer), type 1 diabetes, osteoporosis and depression.

Known as the "sunshine vitamin", the sun often produces our daily dose through the conversion of the sun's UVB rays to vitamin D. However, due to Canada's northern latitude we do not get UVB rays October through March. Just when you thought the Canadian winter couldn't get any worse. A study published this fall showed that 93% of the healthy young Canadian adults assessed last winter had low vitamin D levels. Individuals of non-European ancestry were more likely to have lower levels of the vitamin. These findings are logical since fair skinned individuals need less sun exposure to produce vitamin D than darker skinned people.

Fear not, there is a magic pill to solve our problems. Vitamin D experts, like Dr. Vieth from the University of Toronto and Mount Sinai Hospital, agree that one 1000IU tablet of vitamin D daily is appropriate for children over 5 yrs through to adulthood. Wondering if your vitamin D levels need to be checked before taking a supplement? Dr. Vieth says that most people are deficient and many are disappointed when they get their blood results back. "So what's the point of the test if you already know the answer? Inspiration or motivation?" You can obtain some vitamin D from foods, but very little. Major dietary sources of vitamin D like fatty fish alone do not produce enough of the vitamin (approximately 350 IU per 3.5oz serving) but they are a source of another important nutrient, omega-3 fatty acids. Salmon, mackarel and fish oils offer health benefits including reduced risk of heart disease, cancer, eczema and it may protect the skin from UV ray damage.

These dietary choices in addition to a healthy skin care regime will make for great skin this winter. Dr. Paul Cohen of the Rosedale Dermatology Centre recommends washing the face with a gentle cleanser, like Cetaphil, twice a day and moisturize with a product that contains SPF. Canadians aren't exposed to UVB rays in the winter, but we still absorb harmful UVA rays. "You don't have to slather on the 60, but people should use a daily moisturizer that has at least an SPF 15 for the winter months," Dr. Cohen advises. In short, add vitamin D, fatty fish and sunscreen to the grocery list.