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From flavonoid@whoever.com

In light of emerging research on the benefits of vitamin D, the Canadian Cancer Society said that Canadians could consider brief, unprotected exposure to the sun, increased dietary intake of the vitamin and the use of supplements. Over the past 18 months, evidence has emerged suggesting that vitamin D may reduce the risk for colorectal cancer, breast cancer, prostate cancer, non-Hodgkin's lymphoma, multiple myeloma and other diseases such as multiple sclerosis.

Vitamin D, which is produced naturally in the body through exposure to the sun's ultraviolet rays, is more available in the summer than in the winter and in the south than the north, said nutrition researcher Reinhold Vieth of Toronto's Mount Sinai Hospital. Even the prospects, your future with that cancer, depends on which season of the year your cancer was diagnosed in."

"There's a lot of cancers, in particular, you know breast cancer, prostate cancer and bowel cancer, that correlate with latitude," said Vieth.

Since exposure to the sun carries well-established risks for increased skin cancer, cataracts and premature aging, people need to take a moderate, balanced approach, and not trade cancers for cancer, said Heather Logan, director of cancer control policy for the Canadian Cancer Society.

"Some limited exposure unprotected may in fact reduce your risk of disease," Logan told CBC Newsworld, adding people should still follow sun sense guidelines, such as not overexposing themselves between 11 a.m. and 4 p.m., and wearing sunscreen when the UV index is higher than three. "At the moment, probably going back and forth from your house to your car will be sufficient to maintain optimum levels in Canada," said Logan.

How much sun people need depends on age, skin colour, where you live, and the intensity of the sun; factors that influence how quickly vitamin D is produced. Most experts believe the current recommendation of 400 units of vitamin D a day for people up to age 50, and 600 units daily for those over 70, is probably too low, Logan said, suggesting somewhere between 400 units and the upper safe limit of 2,000 units a day.

People may also increase their dietary intake by eating foods naturally high in vitamin D such as fatty fish like salmon, and eggs. Cow's milk is fortified with vitamin D in Canada, and some cheeses and yogurt contain vitamin D.

The quality of fats in your diet is more important than the quantity, Don't try to rid your diet of fat. Your goal should be to limit saturated and trans fats and replace them with monounsaturated and polyunsaturated fats Can't tell a trans from a poly? No worries. Our guide shows you which fat to avoid and which to eat more of.

What it does: Research shows trans fat is worse for you than other fats because it raises LDL (bad cholesterol) levels while lowering HDL (good cholesterol) levels and increasing inflammation, which is linked to heart disease and diabetes.

Where it comes from: Trans fat occurs naturally in red meat in small amounts and it's made artificially for use in processed and bakery foods. Both types are ' bad for you, but people typically eat more of the artificial kind. A store-bought cookie can have between 1. and 2 grams' fat.How much you need: The USDA recommends eating as little trans fat as possible. The American Heart Association suggests limiting intake to less than 1 percent of total daily calories. For a woman on a 2OOO-calorie diet, that means consuming less than 2 grams per day.

What it does: Increases your risk for heart disease by raising LDL levels. It also increases HDL levels, but the net effect is still negative.Where it comes from: The main source in the American diet is cheese, followed by beef, whole milk, .tropical oils such as coconut and palm, and ice cream. How much you need: Limit it to 10 percent of your dally calories. (For someone eating ,2,000 calories, that would be 20 grams.) One half-cup serving of premium vanilla ice cream has 11 grams.

What it does: Protects your heart by

lowering LDL levels. I

Where it comes from: Mainly plant oils such as canola, olive or peanut.

How much you need: Your total fat intake should be 20 percent to 35 percent of your total daily calories. Most of the fat you eat should come from monounsaturated or polyunsaturated sources. Have a salad with sliced avocado and.oil-and-vinegar' dressing for lunch and salmon for dinner and you're set for the day.

Polyunsaturated What it does: It reduces your risk for heart disease by decreasing LDL levels.

Where it comes from: Sunflower, corn, soybean and walnut oils, as well as sesame seeds. Omega-3s are found in fatty fish (like salmon) and walnuts; omega-6s are in seeds, nuts and vegetable oil. How much you need: Again, 20 percent to 35 percent of your daily calories should come from fat, mainly from polyunsaturated and monounsaturated sources. Adapted from AARP BULLETIN