Ways To Get More Vitamin D Vitamin D is one of the most essential nutrients for bone health. Moreover, it also offers protection against cold and also fights of depression. So it’s really necessary for you to get an adequate amount of vitamin D. One of the best sources of vitamin D is direct sunlight. But if in case you’re not getting enough of vitamin D from sun, here are 12 ways that can help you to get sufficient amount of vitamin D. 1) Sunlight – Sunlight is one of the best source of vitamin D. But the risk of skin cancer from sun rays may overshadow its benefits. If you want to get vitamin D from sun then approx. 20-25 minutes exposure is helpful for you.
2) Fatty Fish – Fatty fish is a good source of vitamin D. A 3-ounce of fatty fish can offer you approx. 450 IU of vitamin D. More common options of fish include salmon, mackerel, eel, and tuna, etc. Moreover, fatty fish also contains omega-3 fatty acids that are good for your heart health.
3) Mushrooms – Mushrooms are good source of vitamin D and can offer you vitamin D as much as supplements. But for this, you need to expose mushrooms to sunlight as mushrooms convert UV radiations in vitamin D. One cup of diced mushrooms can offer you 400 IU of vitamin D in one serving.
4) Fortified milk – In the US, cow’s milk is fortified with vitamin D. Approximately 8-ounce glass of milk Can offer at least 100 IUs of vitamin D, and a 6-ounce serving of yogurt contains 80 IUs. Some soy and rice milks are also fortified with vitamin D, but make sure to check the labels as all don’t contain vitamin D.
5) Orange Juice – Don’t like dairy products? Not an issue! You can get vitamin D from fruit juices. Orange juice is a good source of vitamin D. With an 8-ounce glass of orange juice, you can get approx. 100 IUs of vitamin D. Not all brands of juice contain same amount of vitamin D, so make sure to check the label before purchasing.
6) Supplements – You can also add vitamin D and calcium supplements to your diet to get an adequate amount of vitamin D. Make sure to consult with a health care provider before adding any vitamin D supplements to your diet as too much of vitamin D in the body can lead to potential health issues.