17 Surprising Ways To Get More Vitamin D

Vitamin D ( sunshine vitamin) according to a new survey by Prevention and supplement company Centrum:

“The sun is not strong enough for the body to make vitamin D from October to May, especially for those living north of Atlanta,” says Althea Zanecosky, RD, a spokesperson for the American Dietetic Association.Half of people tested at winter’s end are  low on vitamin D,showed  a University of Maine study.

  • SPF 15 blocks 93% of UVB rays, the type our bodies use to make D
  • skin   has a harder time producing vitamin D with age
  • vitamin D is important for  bone health, helps to regulate the immune system, lower blood pressure, protect against depression, and reduce risk of type 2 diabetes, high blood pressure, and several kinds of cancer.

 A  study from the University of California-San Diego School of Medicine was conducted i 2014 and  found that people with low vitamin D levels were twice as likely to die prematurely.

Golden sunrays

Institute of Medicine published that the Recommended Dietary Allowance (RDA) of vitamin D

  • 600 international units (IU) for everyone under the age of 70
  • 800 IU for adults 70+
  • “There is talk that the RDA may be increased… Many physicians are now advising 2,000 mg daily for those with low blood levels.”

Respondents in the Prevention and Centrum recent nutrient survey were  concerned they weren’t getting enough D, with 22% actively looking for it in foods.

9% knew that salmon is a good natural source of the vitamin.

5% recognized fortified tofu as one

Best ways to  get more vitamin D in your diet:

Fortified Sources

  • Not all brands are vitamin-D fortified, so read labels carefully

Milk:

  • whole, nonfat or reduced fat (100 IU in 8 oz)

 

  • Yogurt (80–100 IUs in 6 oz)
  • Almond milk (100 IU in 8 oz)
  • Pudding made with milk (49-60 IUs in a cup)
  • Orange juice (137 IU in 1 cup)
  • Breakfast cereals (50–100 IUs in 0.75–1 cup)
  • Fortified tofu (80 IU in 3 oz)
  • Oatmeal (150 IU in 1 packet)
  • Cheese (40 IU in 1 slice)
  • Eggnog (123 IU in 8 oz
  • Margarine (25 IU in 1 teaspoon)

Stay happy and healthy …

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