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12 Simple Tips to Get Your Daily Dose of Vitamin D

For the health of bones, Vitamin D is always essential. The studies keep happening on vitamin D’s health benefits and the recent research shows it has other benefits as well besides the bone health like fighting depression and protection against cold. It is often seen that majority of the people get good intake of vitamin D. If you cannot spend much of your time in the sun or you find troubles absorbing the vitamin, then you might not get enough amount of the same. Therefore in this scenario, we present the 12 simple ways to get the appropriate intake of vitamin D.

1. Sunlight


Under the sunlight, your body gets good quantity of vitamin D. Since there is skin cancer risk going under the sun time and again or for staying for a continuous period, officially it is not recommended to catch some rays of the sun. Thus you may go in the sun for small amount of sun exposure without wearing sunscreen.

2. Fatty Fish

Fatty Fish

Through eating fatty fish, you get the vitamin D in good quantity as well. It is really a very good source of vitamin D. For fatty fish, the most common options include trout, salmon, tuna, mackerel and eel. It is said that in a 3-ounce sockeye salmon fillet, you get around 450 international units (IUs) of vitamin D.

3. Canned Tuna Fish

Canned Tuna Fish

Well, apart from the fresh fish, you might also get a good quantity of vitamin D from canned tuna fish. Get a good intake of vitamin D by bringing up canned tuna fish to enjoy eating it. Both canned sardines and tuna fish contain hefty quantity of vitamin D. Besides these two are available on lesser rates than the fresh fish carry.

4. Mushrooms

cooked Mushrooms

Mushrooms too are the good sources of the production of vitamin D. But not all of them, there are certain ones which provide you vitamin D to boost your body’s health. Mushrooms produce vitamin D when they are exposed to ultraviolet light. They are grown in the dark, thus they do not carry vitamins. But there are certain types of mushrooms, which are grown in ultraviolet light. They contain vitamin D. They include Dole’s Portobello Mushrooms and few others. These mushrooms provide you 400 IUs of vitamin D per 3-ounce serving.

5. Fortified Milk

Fortified Milk

In the U.S., around all types of cow’s milk available in the market contains vitamin D. But cheese and ice cream do not contain vitamin D at all. So, if you want to eat cheese and ice cream for the intake of vitamin D, it is not advisable then. If you drink an 8-ounce glass of milk, it will provide you minimum 100 IUs of vitamin D quantity. With your 6-ounce serving of yogurt, it will provide you 80 IUs of vitamin D. The amount of vitamin D could be higher or lower as per your demand.

6. Orange Juices

Orange Juices

From the intake of orange juice, you can also get vitamin D. From fortified orange juice, vitamin D can be taken in good amount. With one glass of 8-ounce glass of fortified juice, you may get nearly 100 IUs of vitamin D.

7. Supplements


From supplements as well, vitamin D could be taken. Vitamin D supplements  are really helpful in getting the daily vitamin D dose.

8. Egg Yolks

Egg Yolks

Eggs are the biggest sources to get vitamin D. We eat it almost daily in our breakfast, lunch and even at dinner. In various recipes as well, they are used. In egg, vitamin D is found in their yolk. So eat the whole egg not just the white portion.

9. Fortified Cereal

Fortified Cereal

If you are the lover of vitamin D and crunchy food, then fortified cereal are the best option. Eat it and enjoy the intake of vitamin D.

10. Beef Liver

Beef Liver

Beef liver provides you good amount of vitamin D. With a 3.5-ounce serving of cooked beef liver, you may get around 50 IUs of vitamin D.

11. Cod Liver Oil

Cod Liver Oil

It comes up with flavored laced with citrus and mint. It is often obtained in capsule form. With one tablespoon of cod liver oil, you can get 1,300 IUs of vitamin D.

12. Ultraviolet lamps and bulbs

UV lamps

The people who cannot absorb the vitamin D, ultraviolet lamps and bulbs prove to be the best source of the intake of vitamin D.


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