More Vitamin D
Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D obtained from sun exposure, food, and supplements is biologically inert and must undergo two hydroxylations in the body for activation. The first occurs in the liver and converts vitamin D to calcidiol. The second occurs primarily in the kidney and forms the physiologically active calcitriol.
Being one of the best sources of omega-3 fatty acids, Vitamin D is crucial for protecting against cancer, diabetes, depression, and heart disease. It is also needed for bone growth and bone remodeling by osteoblasts and osteoclasts, and is essential for promoting calcium absorption in the gut. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Together with calcium, vitamin D also helps protect older adults from osteoporosis.
Although the recommended daily dose of vitamin D is 400 international units (IU), new research suggests taking at least 1,700 IU of vitamin D daily to get its health benefits. And while sunshine is the best source of vitamin D, you can still load up on the vitamin by adding these vitamin D-rich foods to your diet.
Salmon
A 100 gram serving of wild salmon has 360 IU, or 90% of the recommended daily value of vitamin D. It's also one of the best sources of omega-3 fatty acids, which are associated with a lowered risk of heart disease, cancer, and depression.
Cereal
One cup of fortified breakfast cereal has 40 IU, or 10% of the recommended daily value of vitamin D. You'll also get more energy from iron and vitamin B, giving you more reason to make time for a healthy morning breakfast.
Milk
One cup of fortified milk contains 98 IU, or about 25 % of the recommended daily value of vitamin D. Another reason it does a body good: Studies have shown that women who drink 10 or more glasses of milk a week in their teens and 20s have lower rates of breast cancer.
Eggs
One egg yolk has 20 IU, about 6% of your daily value of vitamin D. Eggs are also rich in protein, which will keep you feeling fuller longer.
Swiss Cheese
A slice of Swiss cheese contains about 12 IU, which is 4% of your daily value of vitamin D. Another reason to choose Swiss: since it's a natural cheese, Swiss contains less sodium than a processed cheese or cheese spreads.
Shrimp
An 85 gram serving of shrimp also has 129 IU, about 32% of your daily value of vitamin D. This little crustacean is also rich in protein and contains zinc, which helps boost your immune system.
Oysters
At 272 IU per 85 grams, or 68% your recommended daily value of vitamin D, this seafood is also a good source of zinc, which helps your immune system and keeps your nails, hair, and eyes healthy.
Fortified Orange Juice
A cup of fortified orange juice contains about 100 IU or 25% of your recommended daily value of vitamin D. It's also rich in vitamin C, a powerful antioxidant that helps fight disease.
Canned Tuna
85 grams of canned tuna in oil has 200 IU or 50% of your recommended daily value of vitamin D. Tuna is also a great source of protein and omega-3s.
Cod Liver Oil
A tablespoon of this natural supplement has 1,360 IU, or 340% of your daily value of vitamin D, making it the best way to supplement your intake. Cod liver oil is also rich in omega-3 fatty acids, protecting you against heart disease, depression, and Alzheimer's.
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