The days get shorter as we approach fall, which means our exposure to sunlight decreases. Read on to learn what foods you can incorporate into your diet to increase Vitamin D in your system and keep it at healthy levels.
Vitamin D is known as the sunshine vitamin.
When we are outside, sunlight triggers the conversion by 7-dehydrocholesterol in the skin into previtamin D3 through absorption of UV B radiation, ultimately yielding vitamin D3.
Ensuring adequate vitamin D levels is crucial for a healthy lifestyle. Taken with calcium, vitamin D is essential for maintaining strong bones, teeth and muscles as well as nerve function. The risk of bone fractures, osteoporosis, and muscle weakness increases with a Vitamin D deficiency. Optimal levels are vital for individuals with pre-existing conditions such as heart disease, diabetes or cancer.
Recommendations for Vitamin D Intake:
Adults 19-70 years old | 15 mcg each day |
Adults 71 years and older | 20 mcg each day |
Vitamin D originates from the sun, but during fall and winter months when it's cold and we're not outside, it comes from the food we eat. Few foods and beverages are naturally rich in vitamin D, so many products are fortified with it. Incorporating fortified products will help satisfy vitamin D requirements. Read food labels to ensure they contain Vitamin D. Opt for foods with a minimum of 2 mcg or 10% of the daily value of Vitamin D per serving.
Foods High in Vitamin D
-Fortified cereals
-Cod, salmon, seabass
-Egg yolk
-Milk and yogurt, fortified
-Plant based milks and yogurts, fortified
-Ricotta cheese
-Orange juice, fortified
-Fish oil (cod liver)
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