Vitamin D the "sunshine vitamin".

As we know all of us need a proper level of Vitamin D to have optimum health condition. If we have a good level of vitamin D in our body we can help to prevent many different diseases including depression, breast cancer, skin cancer, prostate and colon  cancer, as well as heart disease and multiple sclerosis.

It's important also for our bones, as Vitamin D is necessary to absorb calcium from the small intestine, as well as in the assimilation of phosphorus.

The best way to get vitamin D is to expose  yourself to the sun three or more time a weeks for about 10 to 20 min, depending on the person's skin  tone, the season and the distance from  the equator.   It is important to understand your genetic back ground to know the optimum level of sunlight.  A person like myself who was raised in the strong Caribbean sun will need more than a person of northern European ancestry.  In general the lighter your skin the less time in the sun you need to spend.  In addition it is important to monitor your skin and take precautions if your skin can easily become burned.   The right time of the day will be from 9am to 4pm. This is the best way to avoid Vitamin D deficiency.

Food sources          

Vitamin D in food is found in fish oil, Cod Liver Oil is the classic source.  Wild ocean fatty fish such a mackerel, sardines,  salmon, as well caviar are also great sources.

Eggs and  mushrooms (shiitake are my favorite)  are excellent sources too. 

Recommendations:

Greek Salmon Caviar spread (taramasalata) with flax seed cracker is delicious or Wasa Crispbread Crisp 'n Light crackers,  2 o 3 time per weeks will be sufficient.

1 Teaspoon of flax seed daily in your breakfast with your oatmeal , arepa,  juice or smoothie.

1 Teaspoon of  cod liver per day.

Incorporate wild ocean fish into your diet