Vitamin D for healthy bones … and much more!

February 21, 2012 , ,

We all know that Calcium is essential for healthy bones. But did you know that it needs an ally to be absorbed by our body? This is but one of the roles of Vitamin D.

In addition to preventing osteoporosis and slow down its progression, Vitamin D also appears useful in preventing certain cancers. It could even play a role in the prevention of diabetes and diseases of the immune system. That is why it is so important to ensure an adequate intake.

Health Canada recommends 15 micrograms per day of vitamin D. And Osteoporosis Canada recommends a higher intake for people over 50 years, at least 20 micrograms per day. It is possible to rely on food to ensure an intake of 10 micrograms per day, as done by our “bone-healthy” meal plans. However, it is very difficult to ensure a higher intake, since only some fatty fish (salmon, tuna, sardines) and fortified foods contain substantial quantities.

In summer, this is less of a problem, because the main source of vitamin D is our own body, when exposed to sunlight. But in winter, in our northern latitudes, it is a very different story because we expose much less of our skin to sunlight, which is already weaker, and for much less time.

To learn more about osteoporosis and recommended intakes of vitamin D, Click here.

Try our recipe for Marinated Swordfish with Marjoram, which is an excellent source of vitamin D.

Marinated Swordfish with Marjoram

Marinated Swordfish with Marjoram



Cinzia Cuneo
Cinzia Cuneo, founder of, never wanted to neglect the quality of her food. She shares her special expertise to make good food quickly and without complications!

Leave a Reply

Your email address will not be published.

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.

Our weekly newsletter includes:

  • Recipes, tips and advice on healthy eating
  • Occasional promotions on products & services from SOSCuisine and some trusted partners
  • Occasional invitations to help scientific research by answering surveys or participating in studies
  • Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.