Tasty Ways to Get More Vitamin D

Are you getting enough Vitamin D?

Vitamin D helps bodies absorb calcium and phosphorous, vital for building and maintaining strong bones. Vitamin D also has been linked to shoring up immune, nerve and muscle systems; and higher intakes have been connected to lower cancer rates. (Although vitamin D levels that are too high can also be dangerous. Read more here.)

The Institute of Medicine of the National Academies recommends that North Americans need on average 400 International Units (IUs) of vitamin D per day; people 71 and older may require as much as 800 IUs per day. Donít exceed 4,000 IUs per day.

The sun is a vital source of vitamin D, but only skin unprotected by sunscreen and at greater risk of skin cancers can benefit from this solar source. Some doctors suggest you can absorb enough vitamin D through 20 to 25 minutes of sun exposure a day. But if thatís not possible, doctors suggest that you get your daily doses through diet or supplements.

Vitamin D-Packed Foods

Fatty fish: Salmon,mackerel, tuna and trout, which provide heart-helping omega-3 fatty acids, also are great sources of vitamin D. A three-ounce serving of sockeye salmon contains 450 IUs.

Canned fish: Canned fish is stocked with vitamin D, and you can store it on shelves for months. Four ounces of canned light tuna provides 150 IUs, and only two sardines provides 40 IUs of vitamin D.

Fortified milk: Whether itís skim or whole, cowís milk in the U.S. is fortified with vitamin D: eight ounces contain at least 100 IUs. Six ounces of yogurt contains 80 IUs. Sorry, ice cream and cheese are not significant sources of vitamin D.

Cod liver oil: Only one tablespoon of cod liver oil provides 1,300 IUs of vitamin D (less than the 4,000 IUs daily limit). Mix a half tablespoon of cod liver oil with fortified OJ, and youíre good to go.

Vegan sources:

Fortified OJ: Drink those eight ounces of OJ in the morning an get about 100 IUs of vitamin D. Levels vary among brands, and not all are fortified, so check labels.

Mushrooms: Researchers have suggested that eating mushrooms can be as effective at maintaining vitamin D levels as taking a supplement.

If you’re vegetarian or vegan and your doctor†recommends a vitamin D supplement, know that not all supplements are plant-based. Vegan vitamin D supplements are available, so be sure to double check the label.

Related:
Top 3 Benefits of Vitamin D
Are You Taking Too Much Vitamin D?

62 comments

Jeanne R
Jeanne Rabout a year ago

Thank you for sharing.

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Jeanne R
Jeanne Rabout a year ago

Thank you for sharing.

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Jeanne R
Jeanne Rabout a year ago

Thank you for sharing.

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Jeanne R
Jeanne Rabout a year ago

Thank you for sharing.

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Jeanne R
Jeanne Rabout a year ago

Thank you for sharing.

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Siyus Copetallus
Siyus Copetallus3 years ago

Thank you for sharing.

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Tanya W.
Tanya W3 years ago

Love mushrooms 🍄

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Dt Nc
Dt Nc3 years ago

"I have sunshine on a cloudy day ... " Thanks for the information.

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Miki w.
Past Member 3 years ago

Let the sunshine
Let the sunshine baby
Let it all go
Let it all go baby
Let the sunshine
Let the sunshine baby
Let it all go
Let it all go baby

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Sarah Hill
Sarah Hill3 years ago

The free way is to go outside. About 15 minutes without sunscreen will do it!

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