For a lot of us Asians, we want fair, smooth porcelain skin, much like our yummy soft tofu or beancurd puddings that we eat as a staple. A student from an article by Martin (2010), when asked about fairer skin was quoted as saying “If my skin is lighter, I will be happier because I think I look good. It makes my emotion better, yes.” Just walking into Changi airport, I was swamped with numerous skin whitening products. Even when I went to Sephora at ION Orchard, the person at the MAC counter recommended a “brighter” foundation for my tan skin colour. When I am out and about on a hot day with my adorable mum, out pops the umbrella to shield her against the rays of the sun preventing her from getting a T-Shirt tan. Walking along Orchard road, it is no surprise to see umbrellas popping out on a hot day, where the streets are drenched with sunlight. 
Sunlight is a good source of Vitamin D and we really shouldn’t be straying away from it. A recent study conducted by Duke-NUS Medical school on Chinese elderly in Singapore; found that Vitamin D can help to maintain a healthy brain. Individuals with low Vitamin D levels are 2-3 times more at risk of cognitive impairment.
So what is Vitamin D and where can we get it?
Vitamin D is synthesised when our skin is exposed to ultraviolet or UV rays from the sun. Vitamin D can also be found as a supplement that is available at the chemist,pharmacies and in some foods. However, before we rush to consume copious amounts of vitamin D tablets or get a sunburn, there are some things that we need to consider.
We need to take everything in moderation and too much Vitamin D has potential adverse effects on our body as seen in Table 1 below from the US Department of Health and Human Services. The table also provides some information on the recommended levels of Vitamin D. Get your Vitamin D levels checked out with your local General Practitioner (GP) to find out what your recommended daily allowance should be before starting on supplements.
| nmol/L** | ng/mL* | Health status |
|---|---|---|
| <30 | <12 | Associated with vitamin D deficiency, leading to rickets in infants and children and osteomalacia in adults |
| 30 to <50 | 12 to <20 | Generally considered inadequate for bone and overall health in healthy individuals |
| ≥50 | ≥20 | Generally considered adequate for bone and overall health in healthy individuals |
| >125 | >50 | Emerging evidence links potential adverse effects to such high levels, particularly >150 nmol/L (>60 ng/mL) |
* Serum concentrations of 25(OH)D are reported in both nanomoles
per liter (nmol/L) and nanograms per milliliter (ng/mL).
** 1 nmol/L = 0.4 ng/mL
Source: Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.
What are some foods that contain Vitamin D?
Several food sources of vitamin D are listed in the infographic below.
Source: U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page,http://www.ars.usda.gov/ba/bhnrc/ndl
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Please note that Jo does not work or receive any funding from the company or organisation in this article.
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