It’s dubbed the ‘sunshine vitamin’ but how do we get enough vitamin D when the sun isn’t shining or you avoid sunlight?
Sun exposure is required for the skin to produce vitamin D, as a normal balanced diet contains very little. This has brought about a growing concern for vitamin D deficiency in particular groups: older people or those living in institutional care with little exposure to sunlight, those with darker skin tone, and those who cover themselves because of cultural or religious reasons.
So how do you make sure you get enough? You don’t need to bake yourself in the sun and risk skin cancer to get a good dose of vitamin D.
How much you need depends on your skin colour. If you have fair skin, you may only need approximately 5 minutes of daily exposure in summer sun, whereas if you have darker skin, you may need up to 20 minutes each day.
More exposure is needed over winter to product vitamin D because UV levels are considerably less. But by getting enough sunlight hours over summer, you can build up your stores for winter.
It’s also important to remember that even when it’s cloudy, you are still exposed to UV light, so just because you can’t see the sun, doesn’t mean you’re not getting vitamin D!
Very few foods contain vitamin D: oily fish, eggs and some fortified milks and margarine.
It’s a good idea to include these healthy foods in your diet, even if you don’t think you have concern for vitamin D deficiency.
Those over the age of 50 years need almost double the amount of vitamin D than those younger than them. So to make sure you get the recommended amount, try to get about 15 minutes of sensible sunshine each day and eat the healthy foods mentioned above.
Sources of Vitamin D
Nutritional Shakemix with Vitamin D
Multivitamin Supplement with Vitamin D
Calcium and Vitamin D Tablet
The New Arriba Weight Loss Challenge’ is a new type of diet class. Its a 12 week course designed to give you the necessary knowledge and support you need to achieve safe and long term weight loss.
Unlike traditional ‘Slimming Clubs’ at Arriba! we provide much more than a ‘pay-weigh-and go’ weight loss class. Over the 12 weeks we will educate you on key topics including:
Importance Of Protein
Understanding You Body Composition
Rev Up your Metabolism
Fats – Good & Bad
Understanding Food Lables
Eating Out Healthily
Importance Of Fibre
You can join the full 12 week course for just £39. At the end of the 12 weeks the biggest loser wins £300, 2nd = £200, 3rd = £100.
Arriba Weight Loss Challenge Birmingham
Every single day over one million Herbalife Formula 1 shakes are consumed around the world. Losing weight can be a real challenge. Herbalife Formula 1 helps you to manage your calorific intake and feel fuller for longer – all while sustaining your energy levels; so you can focus on achieving the shape and look you want.
A tasty Herbalife Formula 1 shake is a nutritionally-balanced, versatile and easy to prepare healthy meal in a glass! Formulated by Herbalife’s nutritional experts, Formula 1 is packed with vitamins and minerals, together with soy protein, carbohydrates and healthy fibre – and has less than 220 calories per serving. Packed with 19 grams of protein per serve, 18 essential vitamins and minerals, fibre, essential carbohydrates and antioxidants, this is food for the cells that really satisfy’s.
And Herbalife have now launched Formula 1 as a meal replacement bar. The new Herbalife Formula 1 Healthy Meal Bar has been scientifically formulated to have all the benefits of the Formula 1 shake, and is packaged for people on the move. So Herbalife clients have the option to have a have a shake for breakfast and then meal replacement bar for lunch. High fibre and protein for sustained energy and to keep you fuller for longer. Low GI. Suitable for vegetarians. It’s not a snack, it’s not a treat, it’s an Formula 1 meal in a bar. This is an incredibly convenient meal in a bar for those on the go. More information:
New Herbalife Meal Replacement Bar