Embrace the sun at every opportunity you can

Scorching sun followed by torrential rain, it really is impossible to know what comes next.
Often referred to as the sunshine vitamin, vitamin D is synthesised by the body when the skin is exposed to the sun's ultraviolet rays.  In Ireland, the sun's rays are only strong enough from April through to September for our skin to be able to produce vitamin D. For the remaining six months of the year it is important that we consume a diet rich in vitamin D to ensure our vitamin D stores do not become inadequate.

Vitamin D is required to help the body absorb calcium, important for the maintenance of normal bones and teeth. Low levels of vitamin D can result in Rickets, a condition whereby absorption of calcium is poor. This leads to the bones becoming soft and weak, resulting in characteristic "bow legs".
To keep you vitamin D levels at their optimum, try adding some of these food to your diet:

•    Oily fish such as salmon, sardines, mackerel and herring
•    Eggs
•    Fortified milks, cereals, breads
•    Mushrooms – Monaghan Mushrooms have produced vitamin D mushrooms by exposing mushrooms to UV light which promotes natural vitamin D production.

Note, the majority of commercially grown mushrooms do not contain vitamin D as standard growing conditions are devoid of UV light/sunlight.

Vitamin D supplements are readily available in pharmacies and supermarkets, often in combination with calcium or as part of a fish oil supplement. The best choice is a supplement that provides 5 micrograms (µg) of vitamin D3 per day which will allow for extra vitamin D from food (don’t want to be going OTT on the Vit D!).

And for all those teeny weeny babies around the country, the FSAI now recommends a 5µg supplement from birth.

The truth of the matter is, low vitamin D status and vitamin D deficiency is widespread across Ireland. There are three weeks left before everything goes back to “normal” and the evenings begin to get cooler and darker. So before any of that happens, embrace the sun at every opportunity you can. Say adios to your boss at lunch time if that is what it takes!