How can you get more vitamin D into your diet?


Vitamin D is an important nutrient that supports joint health and overall well-being. Sun exposure is the main source of vitamin D for most people, but not for everyone. There are many individuals who do not get to spend time outdoors each day, and these people sometimes struggle to maintain healthy vitamin D levels. Recently, Health magazine listed alternative ways that individuals can increase their vitamin D intake.

First, the news source stated that fatty fish, such as salmon and trout, contain both vitamin D and omega-3 fatty acids, another essential nutrient. The National Institutes of Health (NIH) recommends that adults up to age 70 get 600 international units (IUs) of vitamin D a day, while those over age 70 need 800 IUs daily. According to the Post, a three-ounce sockeye salmon fillet contains about 450 IUs of vitamin D.

Also, certain mushrooms have been shown to contain vitamin D, as long as they were not grown in the dark.

"Check to see if vitamin D-rich 'shrooms, like Dole's Portobello Mushrooms, are available at a store near you. They're perfect for vegetarians looking for plant-based foods that contain the vitamin. Dole's portobellos will give you 400 IUs of vitamin D per serving (about one cup of diced mushrooms)," according to the news source.

The NIH states that fortified milk, orange juice and cereals are another way people can work more vitamin D into their diet. Furthermore, egg yolk also contains the nutrient, but only about 40 IUs per serving. Finally, people who have serious vitamin D deficiencies should consider taking a supplement to improve their levels.