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10 Ways to get your daily vitamin D

Have you heard about the many benefits of vitamin D for your body? So how do you get the required amount every day? By Following these 10 ways.

Exercise & Fitness By Meenakshi Chaudhary / Jan 31, 2015

Why Do You Need Vitamin D?

You knew that vitamin D is essential for the health of your bones. Didn’t you? But recent research suggests that vitamin D may offer even more health benefits such as protection against colds, depression, improvement in natural immune response and alleviation of inflammation. According to the institute of Medicine, most people who spend ample time under the sun are usually able to get enough vitamin D.  But in case you don’t get to spend much time in the sun or your body has trouble absorbing the vitamin, you will experience deficiency of vitamin D. However, you can ensure adequate intake of vitamin D by following these ways. Image Courtesy: naturesgold.ie

Sun Exposure

You can get most of your vitamin D from exposure to sunlight. Since exposure to sun for prolonged durations can increase risks for skin cancer, it is not recommend for everyone. However, small amount of sun exposure can do the trick.  The amount of time your skin will take to produce enough vitamin D depends upon your skin type, the time of the year and what time of day it is. Short regular periods of sun exposure without sunscreen during summer are enough to produce enough vitamin D while lighter skinned people need just 10 to 15 minutes of sun exposure as compared with people with a darker skin tone who will need to spend longer time in the sun to produce the same amount of vitamin D.Image Courtesy: naturalpathintegratedhealth

Fatty Fish

Fatty fish is considered to be a good source of vitamin D. Some common options include salmon, trout, mackerel, tuna, and eel. A 3-ounce salmon fillet contains about 450 international units (IUs) of vitamin D. Hence include fish in your diet to get your daily dose of vitamin D. Moreover, fish offer several more health benefits that can help you improve your overall health. Image Courtesy: examiner.com


Mushrooms have the capacity to produce vitamin D when they are exposed to ultraviolet light. It is important to know that not all mushrooms contain this vitamin. Only some specific mushrooms that are grown in the ultraviolet light to spur production of vitamin D have the vitamin. Don’t forget to read the labels to make sure that it really has vitamin D when you visit the grocery to buy mushrooms. Image courtesy: bascianifoods.com

Fortified Milk

Fortified milk is a good source of vitamin D, but ice cream and cheese are not. In general, a 230 ml glass of fortified milk contains at least 100 IUs of vitamin D, and 180 ml serving of yogurt contains around 80 IUs. But the amount can be higher or lesser depending on how much milk is added. Some soy and rice milks are also fortified with about the same amount, but you should read the label before buying since not all contain vitamin D. Image Courtesy: thefoodieskitchen.com

Fortified Orange Juice

If you do not like milk at all, you can get your vitamin D from fortified orange juice. A 230 ml glass of fortified juice usually has around 100 IUs of vitamin D, but the amount may vary from brand to brand. However, not all brands are fortified, so it would be wise to check the label before buying. Adding more of such juice to your regular diet will help you get the required daily amount of vitamin D.Image Courtesy: berkeleywellness.com

Egg Yolks

You can conveniently get your dose of vitamin D from eggs. Vitamin D in eggs comes from the yolk. One yolk will give you about 40 IUs. Butm you should not try to get your daily vitamin D just from eggs since one egg contains about 200 milligrams of cholesterol. It is recommended to take not more than a couple of eggs daily and along with some daily physical exercise. Image Courtesy: natural-homeremedies-for-life.com

Fortified Cereal

If you want to get vitamin D the crunchy way, try fortified cereals. Make low-calorie fortified cereals  a part of your daily fill of vitamin D. You can also pair it with fortified milk. Around 29 gram serving of a bowl of fortified cereals with one-half cup of fortified milk offers around 90 IUs. Get more vitamin D from your breakfast with fortified cereals. Image Courtesy: modvive.com

Cod Liver Oil

Cod liver may give a less than savoury flavour, so it is often flavoured with mint or citrus.
One tablespoon of cod liver oil contains about 1,300 IUs of vitamin D, which is more than twice the recommended dietary allowance of 600 IUs per day. Image Courtesy: healthyhobbit.com

Ultraviolet Lamps And Bulbs

Some people have a serious problem absorbing vitamin D from food sources or the sun. Doctors, although less commonly, recommend and prescribe such people to use UV-emitting lamps and bulbs. However such lights have their own side-effects and pose risk of cancer, so they are only used as and when prescribed by the doctor.Image Courtesy: guelphhydro.com


If nothing works for you, your doctor will still be able to prescribe you vitamin D supplements. However too much of supplements can be toxic and can do more harm to your health than good. So, make sure you take such supplements only when your doctor recommends you to take them. Image Courtesy:dailyperricone.com


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