When we go outside, ultra violet (UV) rays from the sun trigger vitamin D production in our skin. This in turn promotes strong bone and teeth health as well as necessary calcium metabolism in healthy people. Vitamin D also helps us regulate blood pressure, helps to prevent chronic joint and muscle pain, and lowers levels of fatigue and depression.
It is easy enough to get vitamin D in the summer, but what should you do during those long winter months when the last thing you may want to do is go outside? You might have to rely on what you eat. Here are a variety of suggestions for obtaining vitamin D.
About 98% of the milk supply in the United States is fortified with vitamin D, thanks to a milk fortification program that was implemented in the 1930s after a vitamin D deficiency disease, Rickets, was labeled a major public health problem. On average, one cup of fortified milk contains about 25% of the recommended DV (Daily Value) of vitamin D. Other dairy products include 1 Tablespoon of fortified margarine, as well as ½ cup pudding, prepared from a mix using vitamin D fortified milk. 1 ounce Swiss cheese also contains a small amount of vitamin D.
The best source of vitamin D is 1 Tablespoon of pure cod liver oil which may contain up to 340% DV, but you need to check the label to ensure the vitamin D has not been removed. Other seafood options include 3 ½ ounces of cooked salmon or mackerel, 3 ounces of tuna fish canned in oil, or 1 ¾ ounces of sardines canned in oil.
Egg yolks contain vitamin D as well. Eating one whole egg provides about 6% DV. 3 ½ ounces of cooked beef liver is another source.
Click here for a table that details the amount of vitamin D provided in the options listed above.
You can also take vitamin D supplements, but the amount as well as type of D vitamin is not wholly agreed on by health professionals. Check with your doctor for the best option for you.
