Don’t underestimate the role of vitamin D in a wide range of health benefits. While most associate the nutrient with bone development and overall health, it also helps fend off the common cold and reduce a person’s risk for developing heart disease and certain types of cancers–as long as you get the correct amount. Experts recommend that people under the age of 50 should get close to 600 International Units (IUs) of vitamin D per day. So how do you get vitamin D, a vitamin hard to come by in most food sources?
Here’s a look at ways to get the recommended daily dose of vitamin D naturally:
- Catch Some Rays
It’s true that in overcast climates, the sun isn’t beaming down on you with the same intensity as in a tropical climate, but being outside and soaking in vitamin D-producing rays is still good for you. Even on cloudy days or in overcast climates, UV rays can still make their way to your skin.
- Go Fish
Varieties of fish such as swordfish, salmon, trout, tuna and eel contain fatty acids, which thereby contain vitamin D. A 3-ounce salmon filet, for example, contains about 450 IUs of vitamin D.
- Do Cry Over Spilled Milk
Drink lots of milk and consume other fortified dairy products, like yogurt. A fortified 8 ounce glass of milk contains as many as 100 IUs of vitamin D, while yogurt can offer up to 80 IUs. If you’re not a fan of dairy products, pick up some fortified orange juice, which offers a similar amount.
- The Yolk’s On You
Over the past several years, egg whites have increased in popularity due to the fact that they are low in calories, saturated fat and cholesterol. But before you write off the egg yolk entirely, think again. Not only does the egg yolk contain approximately 40 IUs of vitamin D, it’s also a good source of vitamins A and B, iron and calcium.
Knowing how to get vitamin D, regardless of the climate you live in, doesn’t have to be difficult. Getting outdoors and eating right are the essential keys to getting the proper amount of vitamin D. And as an added bonus, there are plenty of vitamin D supplements to help you boost your intake. Look to Pharmaca brand vitamin D supplements, in formulas for children and adults–and stay active and maintain a healthy diet–and you’ll be on your way to reaping the benefits that vitamin D provides!