Written By Finnegan Pierson / Reviewed By Ray Spotts
If you follow a balanced diet, it is easy to get the recommended daily amount of most vitamins and minerals. However, some vitamins are more difficult to get and that includes vitamin D.
Vitamin D works as an assistant to calcium, enabling your body to absorb it and protect your bones. A lack of this important nutrient causes aches, pains, weakness and puts you at risk for fractures. To get your levels in check, here are the top ways to boost your vitamin D.
Spend More Time in the Sun
Vitamin D is called the "sunshine vitamin" because your body makes it when your skin is exposed to the sun. When ultraviolet B rays (UVB) hit your skin, they combine with the cholesterol in your cells producing vitamin D.
If you have light skin, you only require about 10 minutes in the midday sun. People with dark skin tones require more time in the sunshine. Sunscreen will block these rays from penetrating, so don't apply until your sun time is up. Unfortunately, UVB rays won't penetrate glass so sitting by the window doesn't count.
Take a Supplement
If you spend a lot of time indoors and don't get enough sunlight, taking a high-quality vitamin D supplement is a smart idea. You can also ask your doctor to run a blood test to see if you're deficient in vitamin D or any other vitamins.
If you decide to take a supplement, you can get vitamin D as part of a multivitamin or on its own. It's sold as either vitamin D, vitamin D3 or you can purchase a calcifediol supplement. Doctors recommend 600 to 800 IUs per day for adults, with higher amounts for those over 70.
Purchase Fortified Food
Another excellent way to get your daily dose of vitamin D is through fortified foods. The next time you're at the grocery store, look at vitamin D-fortified orange juice, dairy products and cereal.
Some of the most popular brands of orange juice contain 10 to 15 percent of your daily recommended amount of vitamin D. You'll find the same amount in cereals and fortified milk. Keep in mind that not all orange juice, cereal and dairy products are fortified so you'll need to check the label.
If you're lactose intolerant or a vegan, look for alternatives to dairy products. Fortified soy, almond and coconut milk contain about the same amount of vitamin D as fortified cow's milk. Again, never assume these products already contain this vitamin and look at the nutritional information before you buy.
Eat More Eggs and Mushrooms
One popular food that's a good source of vitamin D and is enjoyed by everyone is the egg. One large egg contains almost 40 IUs of vitamin D, plus chickens raised outside in the sunshine produce eggs with even more.
Another source of vitamin D is mushrooms, especially if they're grown with a UV lamp. If you have a feeling that you might be deficient in vitamin D, a delicious way to replenish your levels would be with a tasty mushroom omelet.
Incorporate Fatty Fish Into Your Diet
If you like salmon or other types of fatty fish, you're in luck when it comes to vitamin D. One serving of farmed salmon contains over 500 IUs of vitamin D, which is more than half your daily amount. If you buy wild-caught salmon, the amount almost doubles.
Other fatty fish that are a good source of vitamin D are herring, sardines and mackerel. Tuna also provides a good helping of vitamin D, plus it's easy to prepare. All these fish are also a good source of healthy omega 3s, so be sure to add fish to your diet two or three times per week.
Vitamin D is an essential vitamin that helps you absorb calcium for strong bones. To get the proper amount, spend time in the sunshine, take a supplement and add vitamin D-rich foods to your diet.
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Finnegan Pierson loves business and has a passion for Health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.
Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.