We usually get our vitamin D from the sunlight, but when the days are dark, and you’ve been spending the daylight hours indoors, you don’t get enough! There are other clever ways of getting your vitamin D if you’re not reaching your goals in the sunlight!
We need vitamin D in our bodies as it helps us with our bones, immune system, and circulatory and nervous systems! And the recommended daily allowance according to the Office of Dietary Supplements you should get at least 600 IU of vitamin D per day.
It doesn’t mean you need to bask in the sun for hours on end because of the risk for skin cancer, but you can also spend time near the sun just don’t skip out on the sunscreen. So what do you do when you want to up your vitamin D dose without tanning endlessly in the sun?
Fish, especially when raw, is rich in vitamin D, so sushi is a great way to get your dose of vitamin D! Fish rich in vitamin D are cod liver, salmon, tuna, and sardines. They carry different levels of vitamin D too, with the cod liver being the best source!
2. Egg Yolks
Eggs from chickens that spend a good amount of time in the sun contain almost a fifth of the recommended intake of vitamin D. Be sure that you’re picking either free-range or pasture-raised eggs as they get plenty of sunlight.
If you can’t spend time in the sun, your food can do it for you! Mushrooms absorb UV light and are rich in vitamin D, so they make a great source of vitamin D when you need it!
4. Fortified Foods
Since only a select few foods contain vitamin D naturally, you can consume foods that have been fortified with vitamin D. Look at the labels of your dairy alternatives, orange juices, cereals, yogurts, and tofu to find out if it’s been fortified with vitamin D.
5. UV lamp
If you’re working at odd hours and can’t get the vitamin D you need, technology comes in to save the day! You can get a UV lamp that mimics the sun rays and help improve your vitamin D levels. Even though it’s artificial, there’s a chance for skin damage, so limit your exposure to 15-minutes!
Supplements may be the best way to get your vitamin D in every day. But make sure you’re purchasing high-quality supplements, so you know you’re getting high-quality vitamins as vitamin supplements aren’t regulated by the FDA.
When you’re working at night or just don’t get enough sunlight, it can affect your vitamin D levels. But other than supplements, you can make sure you’re meeting your requirements and looking after your entire body!
Dr Saadiqah Hajat