“The recent increase in recommended vitamin D intake from the National Institute of Health’s Food and Nutrition Board may prompt some to seek more summer sun. But, experts warn there is no safe amount of time people can stay in the sun without increasing skin cancer risks,” stated Ocean County Freeholder Deputy Director Gerry P. Little, who is also Liaison to the Ocean County Board of Health. “People tend to think of sunshine when they think of vitamin D — and for good reason. When UV rays come in contact with the skin, it triggers the creation of vitamin D.”
Ocean County Freeholder Joseph H. Vicari, Chariman of the Ocean County Office of Senior Services, said, “Some people may absorb enough vitamin D from their routine outdoor exposure, however, experts agree the benefits of UV exposure may be limited because they can lead to increased risks of developing skin cancer. Experts also agree that sun exposure causes wrinkles, brown spots, leathering and sagging. Many or our older adults have mentioned recently that their health care provider is recommending larger amounts of vitamin D or point out that their blood work is deficient in vitamin D.”
Daniel Regenye, Ocean County Health Department (OCHD) Public Health Coordinator, said that on a hot summer day, unprotected skin can be damaged in as little as 15 minutes. And you need to remember that some people burn more easily than others.
Regenye added, “Since vitamin D is so important, find out ways to add it to your diet. Vitamin D is 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, experts recommend getting the daily fill of vitamin D from foods and, if necessary, supplements. A handful of foods provide a large serving of vitamin D, including:
•Cod liver oil: According to the National Institutes of Health, this fish extract provides the largest amount of vitamin D — 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 – 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.
Vicari added, “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 National Institutes for Health 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,” Regenye says. “But, there’s no need to sacrifice sun safety.
And when you are outside, remember the sunscreen, lather it on and lather it on often, wear a wide brimmed hat and sunglasses. There is specific clothing made, which you can purchase in swim suit departments that will protect you from the sun’s rays, whether you are out walking or swimming. It is becoming commonplace to see babies and children in this specific type of swim wear. Since kids rarely get out of the water, it’s so important to protect them from the sun, also.
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