Resolve to include more vitamin D in your diet this year

As you plan to get back on track with healthy eating this year – remember to include foods that provide vitamin D, such as eggs, in your menu planning. Health Canada recently reported that more than 75% of Canadians have dietary vitamin D intakes that are considered too low. ¹

Did you know that eggs are one of the few foods that are naturally high in vitamin D? Learn more about why vitamin D matters and foods, like eggs, that can help make a difference.

Bone health and beyond

Vitamin D helps to build and maintain healthy bones and teeth. In fact, current dietary recommendations are based on the amounts needed to prevent bone diseases like rickets (in childhood) and osteoporosis (later in life). So it is vital for children and for healthy aging.

Experts also think that vitamin D may help to prevent a wide range of chronic health conditions. Emerging research suggests these include certain types of cancer, diabetes, cardiovascular disease, and some autoimmune diseases. ² More research is needed to better understand this.

We need more vitamin D

Health Canada now recognizes vitamin D as a nutrient of public health concern.1 In fact, more Canadians have vitamin D intakes that are below the Estimated Average Requirement from foods than any other essential nutrient.

Low blood levels are common

In 2013, the Canadian Health Measures Survey also reported that 32% of Canadians have low levels of vitamin D in their blood.3 Levels that are below the cut off considered sufficient for bone health for most people. As many as 40% of Canadians have low blood levels in the winter.

A unique essential nutrient

Vitamin D is also known as the ‘sunshine’ vitamin.  That’s because our body can make it when our skin is exposed to the sun’s UVB rays. In Canada however, the sun is not intense enough for this to occur from November to April. Sunblock also prevents our body from making vitamin D.

Getting enough vitamin D

So, food sources matter. Eggs and fatty fish are the only common foods that are naturally high in vitamin D. In Canada, cow’s milk and margarine must also be fortified with added vitamin D.

Because we need even more as we age, Health Canada also recommends that all adults over 50 take a daily vitamin D supplement of 400 IU, in addition to following Canada’s Food Guide.4

Eating foods like eggs, fatty fish, and milk as part of a balanced diet can help you get more vitamin D. So remember to include foods with vitamin D in your healthy eating plans.

Learn more about how Vitamin D supports optimal health and mental health.

Naturegg Omega Plus™ eggs are an excellent source of vitamin D

Naturegg Omega Plus™ eggs provide 25% of the Daily Value for vitamin D per large shell egg and per ¼ cup serving of liquid eggs.

Try this Crustless Quiche recipe highlighting all the flavours of the Mediterranean featuring Naturegg Omega Plus™ eggs.

Valerie Johnson

MHSc, RD

Nutrition Wise Communications

References:

1.Health Canada. Health Canada’s Proposed Changes to the Core Nutrients Declared in the Canadian Nutrition Facts Table, 2014.

2.Dietitians of Canada. Vitamin D: What you need to know, 2013.

3.Statistics Canada. Vitamin D blood levels of Canadians. Statistics Canada Catalogue no. 82-624-X, 2013.

4.Health Canada. Eating Well with Canada’s Food Guide, 2007.