Many chronic diseases are influenced by lifestyle. One of the easiest ways to stay healthy is to make sure you get your daily dose of Vitamin D. Many studies have shown how Vitamin D helps build a protective barrier against many chronic diseases. Adequate amount of Vitamin D is associated to bone health, immune support, hormone production, and is studied to be beneficial for heart health.
Making sure you have your daily dose of Vitamin D does not need to be difficult. You don’t even have to look far for Vitamin D sources. Here are some tips to prove it!
Feel the sun on your skin!
Exposing our skin to the sun’s UVB radiation is the main way we naturally produce Vitamin D. A rich and accessible source to many, adequate sun time can provide most of our daily Vitamin D needs. According to the National Institutes of Health (NIH), it is recommend to have 5 to 30 minutes of sun exposure between 10 AM - 3PM at least two times a week (particularly in the face, arms, legs or back) without sunscreen.
Aside from helping our bodies produce Vitamin D, the sun also provides other beneficial health benefits such as boost in endorphins (hormone that gives a feeling of well-being), production of nitric oxide (immune production), and improved melatonin production (for nocturnal production). Though it may seem challenging because of a generally indoor and busy lifestyle, the beneficial effects of sunlight should be enough reason to take a walk outside sans your umbrella and have a weekend sunbathing in your garden.
Munch on these D-licious food
Aside from sunlight, Vitamin D is also found in food. According to NIH ODS, top sources of Vitamin D are fatty fish and fish liver oils. Beef liver, cheese, and egg yolks also contain vitamin Vitamin D.
According to the association Dietitians of Canada, here are some food sources of Vitamin D and how much they contain (IU):
- ¾ cup or 175g of plain yogurt : 58-71 IU
- 1 cup or 250 mL of milk : 103-105 IU
- 2 large eggs: 57 – 88 IU
- 2 ½ oz or 75g of cooked pork: 6-60 IU
- 2 ½ oz or 75g of canned mackerel: 219 IU
- 2 ½ oz or 75g of canned sardines: 144 IU
So try to drink a glass of milk a day and get a good serving of fish so you can get some Vitamin D from your diet.
Consider taking a Vitamin D supplement
Since we cannot always depend on the sun because of an indoor lifestyle and Vitamin D-rich food might not be enough, a dietary supplement can be a convenient source of your daily needs. The Institute of Medicine recommends a minimum of 800 IU daily, which you can add to your other Vitamin D sources.
ASC Ref. Code U051P061719F, U052P061719F, U053P061719F