Ways To Get More Vitamin D

Vitamin D is one of the most essential nutrients for bone health. Moreover, it also offers protection against cold and also fights of depression. So it’s really necessary for you to get an adequate amount of vitamin D. One of the best sources of vitamin D is direct sunlight. But if in case you’re not getting enough of vitamin D from sun, here are 12 ways that can help you to get sufficient amount of vitamin D.

1. Sunlight Sunlight is one of the best source of vitamin D.

But the risk of skin cancer from sun rays may

overshadow its benefits. If you want to get

vitamin D from sun then approx. 20-25 minutes

exposure is helpful for you.

2. Fatty Fish Fatty fish is a good source of vitamin D. A 3-ounce

of fatty fish can offer you approx. 450 IU of vitamin

D. More common options of fish include salmon,

mackerel, eel, and tuna, etc. Moreover, fatty fish

also contains omega-3 fatty acids that are good for

your heart health.

3. Mushrooms Mushrooms are good source of vitamin D and can

offer you vitamin D as much as supplements. But

for this, you need to expose mushrooms to sunlight

as mushrooms convert UV radiations in vitamin D.

One cup of diced mushrooms can offer you 400 IU

of vitamin D in one serving.

4. Fortified Milk In the US, cow’s milk is fortified with vitamin D.

Approximately 8-ounce glass of milk Can offer

at least 100 IUs of vitamin D, and a 6-ounce

serving of yogurt contains 80 IUs.

Some soy and rice milks are also fortified with

vitamin D, but make sure to check the labels as

all don’t contain vitamin D.

5. Orange Juice Don’t like dairy products? Not an issue! You can

get vitamin D from fruit juices. Orange juice is a

good source of vitamin D. With an 8-ounce glass

of orange juice, you can get approx. 100 IUs of

vitamin D. Not all brands of juice contain same

amount of vitamin D, so make sure to check the

label before purchasing.

6. Supplements You can also add vitamin D

and calcium supplements to your diet to get an

adequate amount of vitamin D. Make sure to

consult with a health care provider before

adding any vitamin D supplements to your diet

as too much of vitamin D in the body can lead

to potential health issues.