How Vitamin D Deficient Is The UK?

A recent survey in the UK showed that more than half of the adult population in the UK has insufficient levels of vitamin D. In the winter and spring about 1 in 6 people has a severe deficiency. It is estimated that about 9 in 10 adults of South Asian origin may be vitamin D-deficient. Most affected people either don’t have any symptoms, or have vague aches and pains, and are unaware of the problem.

Why Do Your Vitamin D Levels Matter?

In addition to the well-known osteoporosis connection, deficiency of this fat-soluble vitamin can be linked to a wide range of health problems, from cancer and cardiovascular disease to cognitive impairment and problems with auto-immunity such as multiple sclerosis and type 1 diabetes. Huge increased research interest in this field is constantly bringing to light new evidence which underscores the enormous importance of vitamin D to human health.

Sources of Vitamin D

What many people don’t realise is that very few foods naturally contain vitamin D. Fortified milk, egg yolks and oily fish are the best sources, but we can’t rely on food to provide with optimal amounts of vitamin D on a daily basis. In fact, the major source (80 – 100%) of vitamin D is actually sunshine. Ultraviolet B (UVB) sunlight rays convert cholesterol in the skin into vitamin D.

That’s right, although cholesterol is often a much maligned substance, our bodies literally could not survive without it! The sunlight has to fall directly on to bare skin (through a window is not enough). To add to the complexity of this issue, age, skin colour, geographic latitude, seasonal variations in sunlight availability and sunscreen use can impact on your body’s ability to produce all the vitamin D it needs. For example, darker skins need more sun to get the same amount of vitamin D as a fair-skinned person and because of geographic location, people in the United Kingdom cannot synthesise vitamin D from November to the end of March.

Why the Vitamin D Epidemic?

So why are we experiencing such epidemic proportions of vitamin D Deficiency? It’s because we are increasingly much less exposed to sunlight due to our indoor and sedentary lifestyles, and because of official advice to protect ourselves from skin cancer by covering up totally in the sun and slathering ourselves with sunscreen, which blocks UVB rays, and thus vitamin D synthesis.

What You Can Do

At least 2-3 exposures of sunlight per week between 10 AM and 3 PM are considered enough to achieve healthy vitamin D levels. Each episode should be 20-30 minutes to bare arms and face, legs, or back without sunscreen. This is not the same as sun tanning; the skin simply needs to be exposed to sunlight, but should not burn. Thus, the time of day, geographic latitude and seasonal variations in sunlight availability will determine the optimal length for direct, yet safe sun exposure.

Most experts now agree that supplementation is currently the safest and most effective method of achieving optimal vitamin D status. A blood test for vitamin D can be very useful; it can help establish your current vitamin D levels which can help you figure out how much vitamin D you need, or whether the sun exposure you get and/or the supplements you take are providing optimal levels.

If you’d like to know more about whether you might be vitamin D deficient or how you can optimise your vitamin D levels, please call us on 0845 0502 442 for an informal chat.

Wishing you the best of health

London Nutritionist Sylvia Hensher

Derived from ‘pepon’, the Greek word for ‘large melon’, pumpkins originated in Central America and have been around for many centuries. The Native Americans used them as both food and medicine, and no wonder, I think. Already looking at their bright colour is a dead giveaway that pumpkins are loaded with antioxidants and contain a range of nutritional benefits.

First on the healthy list is the antioxidant beta-carotene, found in high content in pumpkin meat and responsible for the bright orange colour. Beta-carotene is one of the plant carotenoids and an important precursor to the production of vitamin A in the body. Vitamin A, a fat soluble vitamin, is needed to promote a healthy body tissue, to ward off infections especially in the mucous membrane, and to aid in building of teeth and bones. If you lack vitamin A you could develop night blindness (not very beneficial if you’re actually planning to trick-or-treat). Together with the two other important antioxidants, lutein and zeaxanthin, beta carotene neutralizes free radicals that can attack our cell membranes and leave the cells vulnerable to damage especially in the lens of the eye. Research also indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer, and offers protection against heart disease.

Pumpkins are also rich in vitamins C, K and E, fibre, and lots of minerals including magnesium, iron and zinc. Iron, of course, is needed by red blood cells. Zinc, as you remember from last week’s column, plays an important role in hundreds of enzymatic reactions which support a healthy immune system and help maintain the sense of smell and taste (very important to enjoy all those treats). And fibre is important for your digestion promoting bowel health.

What about the seeds, you ask?

Pumpkin seeds are especially nutritious and worth latching on to. Loaded with healthful minerals such as magnesium, manganese, iron and zinc, as well as a great source of protein and high in monounsaturated healthy fats, pumpkin seeds are one of the most nutritious and flavourful seeds around. They have an anti-inflammatory effect, and may even help lower cholesterol and protect against prostate cancer and osteoporosis.

Now all you need is the fancy dress costume for cooking up your Halloween treats – of a smashin’ pumpkin! And make sure you share your favourite recipes with us.

Happy Halloween,

Lisa

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Kate Cook, founder of The Nutrition Coach, explains how good nutrition can help.

“B Vitamins help control the body’s detoxification processes – vital for keeping cell’s young. Wholegrains and eggs are rich in B6, and B12 is found in lentils, mackerel and dairy products. Oats, peanuts and soya beans all contain B5.”

Find out more about how The Nutrition Coach helps you to eat yourself young.

Contact us to find out how we could help you with anti-ageing and nutrition by learning how to eat yourself young..

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Welcome to The Nutrition Coach Blog; your resource for news and opinion on matters related to health, nutrition and vitality.

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Kate Cook
Kim Porter
Sanna Anderson
Julia Alderman
Hilary Davies