When you think of getting vitamin D, what’s the first thing that pops into your head? I wouldn’t be surprised if a big, tall glass of milk came to mind. Not only is dairy milk a popular source of vitamin D, but many people mistakenly think it’s the only source. According to the Institute of Medicine, the best sources of vitamin D are foods and sunlight.
So, if you’re not a fan of milk or are lactose intolerant don’t worry. You can still get your daily supply of vitamin D – which is essential for bone health and protecting against colds and even fighting depression – and do your body “good”.
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1. Mushrooms
Depending on the type of mushroom, you can consume a significant amount of vitamin D. Go for the shitake mushrooms, which have 45 iu which is a great chunk of your recommended daily serving of vitamin D. The also popular white mushroom only has 5 iu. Mushrooms can be exposed to sun or ultraviolet light to increase their vitamin D.
2. Salmon
Salmon, especially wild salmon, has the most vitamin D of any food. Just a half fillet of sockeye salmon has more than 1,400 iu of vitamin D – more than 2x the daily recommended amount for adults.
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3. Sunlight
Nicknamed the “sunshine vitamin”, most vitamin D – about 80-90% of what the body gets – is obtained from sunlight exposure. Sunlight triggers the body to produce vitamin D. “If you’re going to get it from the sun, about 20 to 25 minutes of exposure is helpful,” says Stephen Honig, MD, director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City. For African Americans and those with darker skin, the more sunlight the better! Skin pigment can block sunlight absorption, so more rays are required. But note: Standing by a window doesn’t count!
4. Cereal
Cereals fortified with vitamin D provides a more balanced option than a vitamin D supplement. Read cereal labels carefully since the amount of vitamin D varies widely by brand and type. Vitamin D levels in fortified cereals can range anywhere from 34 iu (about one-seventeenth of a daily dose) in corn flakes to 104 iu (about one-sixth a daily dose) in raisin bran, according to findings from the USDA. I know what you’re thinking: “What about milk for my cereal?” If you don’t want to snack on dry cereal, try eating a bowl of cereal with almond or rice milk.
5. Beef Liver
Beef is a top source of iron and vitamin B-12, and a 3-ounce portion of beef liver has more than 42 iu of vitamin D – about 1/14 of a daily dose needed for someone who doesn’t get much exposure to the sun. Select grassfed beef, if possible, for additional nutrition.
Extra Tip: Okra
That’s right, okra. The vegetable usually associated with down south but one cup of cooked Okra delivers 172 mg and is great fried, boiled, or served alongside pretty much any meat
Visit the BlackDoctor.org General Health center for more helpful articles and tips.
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