Easily Add Vitamin D to Your Diet

Omega 3 Fatty Acids

It doesn't have to be hard to get Vitamin D in your diet… it's in so many common foods available at local grocery stores and on just about every restaurant menu.

I asked health care and dietary experts to point us in the right direction. Take a look at the delicious suggestions they gave us:

Go Fish!

Many types of fish, from sockeye salmon to herring, contain high levels of Vitamin D — not to mention omega 3 fatty acids and protein. So the next time you consider grilling out or baking, pick up fresh fish from a local market. You can make all kinds of tasty recipes with fish, from tacos to scrumptious spinach salad. (Note: Its fair to ask your local supermarket or fish market where they bring in their catches and if they have been frozen. If you can, opt for local and fresh.)

— Alicia Benjamin, health blogger at www.honestlyalicia.com

Have a Latte

Enjoy a nonfat milk latte rather than a regular coffee for your morning java. A 16 ounce, luscious latte can contain over 8 ounces of skim milk, providing approximately 100 IU of vitamin D. In contrast, coffee with cream doesn't provide a dose of vitamin D.

— Joan Salge Blake, MS, RD, LDN, Author, Nutrition & You, 2012

Avoid the Sun; Eat for Bone Health

Vitamin D is an important fat-soluble vitamin. It is recognized as essential for bone health and to reduce fracture risk. It is also manufactured by your skin when exposed to sunlight. However, UVA and UVB rays from sunlight and tanning beds contribute to aging skin, eye damage (cataracts) and skin cancers. With these variables, it is best and safer to obtain Vitamin D from food and if necessary, supplements.

Here are some of the best foods for obtaining Vitamin D:

  • Salmon
  • Sardines
  • Shrimp
  • Tuna
  • Vitamin D fortified milk
  • Vitamin D fortified soy, rice or almond milk
  • Vitamin D fortified cereals
  • Vitamin D fortified juice

— Dr. Elaine Rancatore, 2R Health

Looking for more ways to get the most out of your food? Be sure to check out our Super Foods Recipes.

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