Vitamin D…Are you getting enough?
You may have been hearing a lot of hype about Vitamin D lately, for good reason. Vitamin D is essential for calcium absorption and healthy bones. Many times labeled “the sunshine vitamin”, exposure to sun causes the body to make Vitamin D. Avoiding the sun or using sunscreen may prevent getting enough Vitamin D from the sunlight alone. As we near the winter months, keeping your Vitamin D status in check is essential.
So how do you get Vitamin D?
Good food sources include:
Fortified cow’s milk
Cod liver oil
How much do you need?
For those >71 years, 600 IU
Examples on how to get Vitamin D:
Wild salmon (3.5 oz – cooked) = 360 IU
8 oz milk (skim, reduced-fat, whole) = 98 IU
Yogurt (6 oz)) = 80 IU
Orange juice (vitamin fortified) = 80 IU
Egg, whole (Vitamin D is found in the yolk) = 20 IU
15 minutes of (unblocked) sun exposure ~ 10,000 IU
For those who may not be meeting all their requirements through food, supplementation is important. Look for a source of Vitamin D3 (cholecalciferol). And remember, take it everyday for better health.