Shining a Light on Vitamin D

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Shining a Light on Vitamin D



Have you heard the latest word on Vitamin D? The health of your bones and immune system requires a regular dose. Some studies show that deficiencies have increased over the last 20 years. That might be due to people eating fewer fortified foods as well as getting less sun exposure, two main sources of Vitamin D. So, especially if you’re living in a northern state or are a vegan, you might be at risk of falling short on your levels.

While we’d like to say it’s a most D-licious vitamin, the fact is, Vitamin D only appears in a few foods, and some of them aren’t so beloved—cod liver oil, anyone? But a deficiency can be dangerous, compromising calcium absorption and causing painful rickets. That means you gotta have your daily dose. Happily, your doctor can run a simple blood test to double check your D. And if you are a little low, a touch of sunshine, a bowl of cereal, or a nice big glass of milk, could really help you out. Here are a few easy ways to get a dab of extra D in your day.

Befriend the Fatty Fish. The list of foods containing the highest concentration of naturally occurring Vitamin D includes salmon, tuna, mackerel, sardines and halibut.

Go to the Oyster Bar. Have them shuck you some, or rock them Rockefeller-style. It’s like D in a shell. Peel ‘n eat shrimp are a good choice too, if you’re anti-barnacle.

Drink Your Milk. Most brands of cow’s milk in the United States are Vitamin D-fortified. You can also find fortified orange juice and dry cereals, for an extra boost.

Take Cod Liver Oil. Okay, yuk. But it does have the most D per serving, with one tablespoon providing more than three times the daily value of 3 ounces of salmon.

Soak Up a Few Rays. No, this is not a prescription for tanning or spending all your time outdoors with your skin unprotected. As little as five minutes can be enough!

Article Source: National Institutes of Health Office of Dietary Supplements. Dietary Supplements Fact Sheet: Vitamin D. Web 2011.


Ronald J Adams
Certified Personal Fitness Trainer