As the days get shorter and the weather gets colder many of us start to spend more time indoors. Vitamin D is a key nutrient that helps the body to absorb ingested calcium, which is why a deficiency plays such a strong role in bone health! Children and adults need between 600-800 IU of Vitamin D per day to keep their teeth and bones strong. The body naturally produces vitamin D when the skin is exposed to sunlight and since many of us are stuck indoors studying for upcoming midterms, here are some foods to increase your dietary levels of the sunshine vitamin!
Along with many other health benefits, fish is a great source of Vitamin D. Eating half of a sockeye salmon fillet contains 814 IU of Vitamin D! Other great fish sources include swordfish, trout, halibut, rockfish and tuna.
Certain dairy products can be a good source of Vitamin D. Dairy products such as cheese and yogurt is pretty low, between 2-15 IU while a single scrambled egg provides 44 IU. However a cup of reduced fat, low fat and non- fat milk can provide 115-124 IU of Vitamin D. And with the holidays coming up, don’t forget that 1 cup of eggnog provides 124 IU of Vitamin D!
Soy products are often fortified with added nutrients, however not all products are created equal so make sure to check the nutritional facts! 1 cup of fortified plain soy yogurt contains 124 IU of Vitamin D while a cup of plain soymilk can offer 120 IU.
A cup of fortified orange juice or a packet of fortified instant oatmeal and can provide 259 and 157 IU respectively of vitamin D. Try to choose a breakfast cereal with at least 50 IU of Vitamin D
FRUITS AND VEGETABLES
Mushrooms are the only vegetable considered to be naturally rich in Vitamin D. Canned and fresh varieties are both rich sources at 168 and 164 IU respectively.
NANS Social Co-ordinator