Have you had enough vitamin D today?
Vitamin D is not just a nutrient found in food. It’s a hormone that plays a critical role in your health. Nearly every cell in your body has receptors for vitamin D, and studies suggest that it has a variety of effects in your body.
Vitamin D helps keep your bones and teeth strong. It strengthens your immune system and prevents muscle weakness. Low levels of vitamin D have been linked to a higher risk of hypertension, Type 2 diabetes, heart disease and strokes.
Yet studies suggest that most Americans consume less than the recommended amounts of vitamin D, and about 18 percent of children and adults are at risk of having inadequate levels.
Vitamin D is nicknamed the sunshine vitamin because our bodies produce it when our skin is exposed to sunlight. But for a lot of people, that can be a problem. Many people have limited exposure to sunlight, or they may have darker skin, which makes it harder to produce vitamin D in response to sunlight.
While many people turn to sometimes costly vitamin D supplements, there’s a simpler solution: You can get plenty of vitamin D by eating nutrient-rich foods that either naturally contain it or are fortified with it.
Here’s what you need to know about vitamin D, the foods that contain it, and some easy and delicious ways to add those foods to your diet.
How much vitamin D do you need?
Health authorities recommend slightly different amounts of daily vitamin D depending on your age. Men, women and children between the ages of 1 and 70 should get about 600 IU of vitamin D daily. Infants need less (400 IU per day), and people older than 70 need more (800 IU daily).
Getting about 10 to 20 minutes of sunlight a day is generally considered the easiest way to get vitamin D. But that’s not feasible for many people — they may be living in a climate with very little sunlight in the winter, or have darker skin, or regularly use sunscreen to lower the risk of skin cancer.
People who are physically active but generally exercise indoors could also be at risk for low vitamin D levels, said Amy Stephens, a sports dietitian at New York University who writes a blog on nutrition.
Older adults have a higher risk of low vitamin D levels as well because the body’s ability to generate and metabolize vitamin D dwindles with age.
If you suspect you have low vitamin D levels, you should talk to your doctor or a health care provider about getting tested, Stephens said. “Test, don’t guess,” she added.
If your levels are very low, your doctor or health care provider might recommend that you take a vitamin D supplement, said Melissa Mroz Planells, a spokesperson for the Academy of Nutrition and Dietetics. After getting your levels rechecked weeks or months later, your health care provider might suggest going on a lower dose or focusing on diet and lifestyle changes.
How to boost your vitamin D levels naturally
While sunlight can be helpful, Stephens said, you should also look at your diet.
Fatty fish such as salmon, trout and sardines are rich sources of vitamin D, as are egg yolks and cod liver oil. Many foods are also fortified with vitamin D. These include dairy products, most plant-based milks and many breakfast cereals. Here are some top dietary sources of vitamin D, according to the National Institutes of Health and the Agriculture Department.
Five ways to eat more vitamin D
- Trout is one of the most nutritious types of fish you can eat. It’s packed with protein, omega-3 fatty acids, vitamin B12 and selenium. And just one serving has all the vitamin D that the average adult needs in a day. Try this simple and elegant recipe for Trout Amandine, which you can make with fresh trout, tinned trout or frozen rainbow trout fillets. If you want something tangier, we also recommend this recipe for Baked Lemon Trout with Caper Salsa.
- Most plants contain little or no vitamin D – except for mushrooms. Just like humans, mushrooms can produce substantial amounts of vitamin D when exposed to UV light. At the grocery store, you can find mushrooms that have vitamin D by looking for labels like “UV-treated” or “high in vitamin D.” You can also look for vitamin D levels on the nutrition panel. Some of the simplest ways to prepare mushrooms are sautéing, grilling and roasting them. For a quick and delicious way to add mushrooms to your diet, try this recipe for Sauteed Mushrooms with Chile-Garlic Sauce. You can serve the mushrooms as a side dish or mix them with noodles, chicken, beef or tofu.
- Eggs and salmon are two top sources of vitamin D. And they complement each other nicely in this recipe for Smoked Salmon Scrambled Eggs. Not only is this recipe very nutritious, you can eat it for breakfast, lunch or dinner.
- Who doesn’t love ramen? This Creamy Vegetable Ramen is vegan, so just about anyone can eat it. And it contains soymilk and mushrooms – two excellent sources of vitamin D. When buying the ingredients, buy soymilk that has been fortified with vitamin D (you can verify by checking the label or nutrition panel).
- I love Greek yogurt for breakfast. It’s full of protein, gut-friendly probiotics, vitamins and minerals. Many brands are fortified with vitamin D. But you don’t have to limit Greek yogurt to breakfast. You can have it as a tasty snack almost any time of day. Try this recipe for Smoked Paprika Potato Chips with Yogurt Ranch Dip. The chips are crispy, aromatic and baked (not deep-fried). And the dip, which is made from Greek yogurt, is creamy and flavorful.
Do you have a question about healthy eating? Email [email protected] and we may answer your question in a future column.
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