Let the vitamin D shine in

A single nutrient that keeps bones strong, wards off diabetes, and protects against tuberculosis, cancer, colds and the flu. Sound too good to be true? There's more: It's free. But you're almost certainly not getting enough.
Research on vitamin D (Link)has flooded out the past few months, linking a growing array of health ills to low levels of the nutrient. Scientists now know that the vitamin, which is naturally produced in skin exposed to the sun's ultraviolet rays, binds to cell receptors throughout the body and that a lack can cause various systems to malfunction.
Prior to the industrial revolution, humans had no trouble getting an abundance of the sunshine vitamin; a mere 10 to 15 minutes outdoors at midday gives the average fair-skinned person 10,000 international units.
That's far above the recommendations of 200 IUs a day up to age 50, 400 IUs to age 70, and 600 IUs over 70. But most people nowadays spend little time outdoors, and food sources such as milk and salmon contain relatively modest amounts.
Vitamin D is best-known for promoting bone health. It was first added to the milk supply in the 1930s to prevent the bone-deforming disease rickets, and it defends against osteoporosis by triggering the absorption of calcium into bone cells.
New evidence indicates that many people suffering symptoms of chronic fatigue syndrome and fibromyalgia actually have a painful softening of the bones caused by a D deficiency.
But having too little appears to cause the immune system to weaken.
Top Tip: 10 or 15 minutes walk to the grocery store or the supermarket daily can save you the money for a jar of Vitamin D and the pain of bone weakening.