As a foodservice management company working with schools, corporations, restaurants, and those who offer private or event catering and airport concessions among others, we know the importance of vitamin D in combination with calcium for stronger bones and helping prevent osteoporosis. The problem is, while you can soak up lots of vitamin D from the sun, you want to avoid the wrinkles, dark spots, and even skin cancer that can result from overexposure. So, how to get that all-important vitamin D?
Vitamin D is more important to our health than we give it credit for. A deficiency in this vitamin can contribute to poor immune function, obesity, aching bones, and even feeling a little depressed. It is important to get a little sunshine each day when you can, however you don’t want to overdo it. Just 10 or 15 minutes of exposure between about 10 a.m. and 2 p.m. is all you’ll need to get the boost from the sun without damaging your skin. On a side note: Sunscreen is great for protecting your skin if you’re going to be exposed to the sun’s rays for a prolonged period of time, but it blocks out more than 90% of UVB rays, which are the type used by the body to make vitamin D!
What about nutrition? Many processed foods actually interfere with vitamin D absorption and the enzymes that activate the vitamin in the kidneys and liver, so you want to avoid processed foods as much as possible and instead enjoy fresh, whole foods. While there aren’t a lot of foods that provide much vitamin D, a few good options include cheese, egg yolks, fatty fish (think salmon, tuna, and mackerel), cereals, orange juice, milk (and other foods fortified with vitamin D), and beef liver. Hopefully you’re one of the people who love beef liver and onions, though few do! Yogurt and Shiitake mushrooms are also good sources of vitamin D.
By incorporating “healthy” fatty fish, low-fat cheese and milk products, yogurt, cereal, and other good-for-you foods into your diet and eliminating processed foods, you’ll help your body stave off certain health issues by getting a sufficient amount of vitamin D.
Whether you work in executive dining, an airport restaurant, food craft services or any area of the food and dining industry, we can help! Gourmet Services, Inc. is a contract food services company in Atlanta, helping our clients bring outstanding food to the table for more than 40 years.