How to get more Vitamin D in your daily life

 

Many people know Vitamin D is important for your health – but why is this essential vitamin so important? Vitamin D regulates the amount of calcium and phosphate in the body, which are essential to keep bones and teeth strong. Vitamin D can also help boost your immune system during cold and flu season. Here are a few easy ways you can get your Vitamin D fix in your everyday life. 

Get some sunlight

When your skin is exposed to sunlight, it naturally creates Vitamin D from your cholesterol. Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best natural sources of this nutrient. Researchers recommend that you get 15–30 minutes of sun exposure per day. 

Eat oily fish or seafood

Fatty fish and seafood are both naturally high in Vitamin D. According to USDA dietary guidelines, you should consume approximately 8 ounces of seafood per week (based on a 2,000 calorie diet). The exact amount of Vitamin D you’ll get depends on the type of fish, but here are some great places to start:

  • Salmon
  • Sardines
  • Mackerel
  • Tuna
  • Shrimp
  • Oysters

Include egg yolks in your diet

Egg yolks are another simple way to add Vitamin D to your diet. Yolks vary in the amount of Vitamin D they contain, but free-range and pastured eggs are generally richer in Vitamin D because those chickens have access to more sunlight, generating more Vitamin D naturally. 

Take a supplement

Taking Vitamin D supplements are a great way to establish consistent intake. There are two supplements of Vitamin D, D2 and D3, and while there are a few differences between the two, both have been shown to be safe and effective at appropriate doses. 

Introduce more red meat to your diet

Red meat is similar to seafood in the way that it is naturally high in Vitamin D. If you’re not a fan of seafood, these meats are a fantastic way to introduce Vitamin D into your diet: 

  • Beef
  • Lamb
  • Pork
  • Goat

Eat some fortified foods

Not many foods are naturally rich in Vitamin D, so it’s often added to foods to increase nutrient intake. Some commonly fortified foods are:

  • Milk (cow’s milk and plant-based alternatives)
  • Orange juice
  • Cereal
  • Tofu

Incorporating Vitamin D into your daily life can make a huge difference in your overall health!

If you’re concerned about vitamin D deficiency, order your at-home vitamin D test from empowerDX today!

Note: This is a brief overview of emerging evidence and should not be taken as treatment advice or treatment recommendations for any individual or specific medical condition. The strategies reviewed may not be appropriate for you. For any treatment advice or consideration we strongly suggest discussions with your personal healthcare professionals.

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