Page 23 - Seniors Today June2020

Where to get vitamin D

WHAT YOU NEED WHAT TO BE CAREFUL OF

Sunlight
Usually 10-15 min exposure to outdoor sun Avoid excessive exposure to sunlight,
per day is necessary for the production of particularly in summer because of the risk of
adequate vitamin D. skin damage and skin cancers
As a general guide expose face, arms, hands
or legs for: Don’t use solariums as a substitute for
10 minutes in summer sunlight because the UV radiation in
5-20 minutes in spring and autumn solariums:
30 minutes in winter doesn’t help to produce vitamin D
Check the map of Australia for guidelines will not help with vitamin D deficiency
on the recommended amount of sun increases your risk of skin cancer
exposure based on your location, the season
and your skin pigmentation.
You can get daily updates on the UV index
at: sunsmart.com.au

Diet
Dietary sources of vitamin D are limited It is very hard to get adequate amounts of
and can come from: vitamin D from these sources alone.
plants (vitamin D2) such as mushrooms
– shitake and button mushrooms are
good options animal sources (vitamin D3)
such as liver, fish (tuna, salmon, sardines,
herring and mackerel) and egg yolk – one
egg can supply 10% of your daily intake
fortified foods (boosted) with vitamin D
such as milk, soy drinks, margarine, breads
and cereals

Supplements
For the elderly who are in care, taking Get your doctor’s advice about whether to take
additional vitamin D supplements and a vitamin D supplement after you have been
calcium supplements may reduce the tested.
incidence of fracture[1].

SENIORS TODAY | ISSUE #12 | JUNE 2020 23