Vitamin D is essential for bone health. It also provides protecting against colds and fighting depression. Responsible for enhancing intestinal absorption of calcium, iron, magnesium, phosphate and zinc.
Vitamin D deficiency leads to bone issues, tiredness, other mineral deficiency related problems, possibly increasing risk of heart related issues, and affecting the immune system.
Institute of Medicine’s recommended dietary allowance is 800 IU
Top 6 ways to get sufficient Vitamin D:
– Fatty Fish like Salmon, Mackerel, Tuna: 3-ounce of them 400+ IUs of vitamin D
– Fortified milk: 8-ounce glass of milk contains at least 100 IUs of vitamin D
– Fortified Cereals (Whole Grain Total): Total Raisin Bran (17%), Kellogg’s Raisin Bran (15%), Kellogg’s Rice Krispies (14%), Kellogg’s Frosted Flakes & Kellogg’s All Bran (9%), Lucky Charms, Cheerios, Kellogg’s All-Bran Complete Wheat Flakes & Special K (7%).
– Egg yolk: One yolk will give you about 40 IUs, but one egg contains about 200 milligrams of cholesterol, and the American Heart Association recommends consuming no more than 300 milligrams a day for heart health.
– Mushrooms: Shiitake mushrooms are also rich in B vitamins like B1 and B2. Make sure that you find mushrooms that have been dried in the sun, not by artificial means, in order to achieve the benefits of high vitamin D content.
– Cod Liver Oil: A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg Omega-3 fats
– Fortified orange juice
– Cheese (Ricotta/Fortified)
– Supplements: Initially if levels are very low, we can take supplements but its always best to choose natural sources