Sneaky Ways to Get More Vitamin D


Sneaky Ways to Get More Vitamin D

Sneaky Ways to Get More Vitamin D

Vitamin D is naturally produced in the body, however, during the colder months, the sunshine vitamin becomes scarce, though it is still very much needed. Vitamin D is an essential nutrient in the body for bone health, muscle support, immunity, and much more.

According to research, the average adult needs at least 600 international units of vitamin D daily and while many of us are getting our daily requirements, some Americans are deficient in this vitamin. Below are 8 ways you can get more vitamin D into your diet this winter.

8 sneaky ways to get more vitamin D into your diet:

1. Fatty Fish

Fatty fish is a great way to get a little extra vitamin D in your diet. Good sources include salmon, eel, tuna, trout and mackerel. Eating fish regularly will also give you heart-healthy omega-3 fatty acids and some protein. Just one 3-ounch salmon fillet contains about 450 international units (UIs) of vitamin D.

2. Sunlight

Sunlight fills the body with vitamin D. However, because of the high skin-cancer risks, this isn’t an official recommendation. Though, small amounts of sun exposure can do the trick, while also brightening your mood and other areas of the body. Just be sure to use a safe, eco-effective sunscreen to protect your skin.

3. Certain mushrooms

Like humans, mushrooms can also produce vitamin D through UV rays. However, a lot of mushrooms are grown in the dark, so you will have to choose specific types of fungus. Check your local food mart to see if vitamin D-rich mushrooms are available.

4. Fortified milk

Almost all types of milk contain some sort of vitamin D. In general, an 8-ounce glass of milk contains close to 100 UIs of vitamin D. You can even find small amounts of vitamin D in yogurt, one 6 ounce serving of yogurt contains about 80 UIs, though the amount can be higher or lower depending the brand and type you use. Some soy and rice milk brands contain vitamin D as well, however not all, so check the label before you purchase.

5. Some types of orange juice

If you don’t like dairy, or maybe you’re lactose intolerant, you can get vitamin D from orange juice as well. One 8-ounch glass of OJ has about 100 UIs of vitamin D. However, like milk, the amount also varies from the brands you choose. So, be sure to check your labels. Also, stay away from brands containing added sugar and other ingredients.

6. Supplements

Supplements are a great way to ensure you’re getting your proper dose of vitamin D, especially during winter. Just be sure to speak to your doctor before taking supplements.

7. Egg yolks

Eggs are an inexpensive way to get plenty of vitamin D, protein, and other essential nutrients into your diet! However, since the vitamin D does come from the yolk, it is important that you eat the whole thing.

8. Cod liver oil

Cod liver oil is incredible for our health, with high levels of vitamins D and A, as well as omega-3 fatty acids. It supports healthy bone development, cardiovascular health, and normal calcium metabolism.

 

Source for this Article:

http://www.health.com/health/gallery/0,,20504538,00.html

http://blog.foodnetwork.com/healthyeats/2016/11/09/sneaky-ways-to-get-vitamin-d/

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