Vitamin D, more popularly known as the Sunshine Vitamin, can be primarily obtained from exposure to sunlight. But what majority of us don’t is that we can also get this beneficial vitamins from other sources. According the supplement company, Centrum, you can find healthy doses of Vitamin D inside your fridge.
In this article, we will discuss where you can obtain Vitamin D without getting exposed to sunlight. Why is there a need for us to get Vitamin D in other ways when the sun is most often up in the sky supplying us with it? Well, for starters sunlight is not strong enough from the months of October to May in the Western Hemisphere. This is one of the reasons why half of the subjects from a research study on Vitamin D absorption tested low on Vitamin D.
Yet another cause of low Vitamin D rate absorption is the commonplace of using sunscreen. For instance, sunscreen featuring SPF 15 blocks up to 93% of UVB rays- a component that is crucial for the body to produce its much-needed Vitamin D. Aging is yet another culprit to low doses of Vitamin D. As we age, the skin slows down in producing Vitamin D. All these factors contribute to the ever decreasing values of Vitamin D in the body- a nutrient that is not only crucial in healthy bone growth and development, but is also an important vitamin that regulates immune system function, blood pressure regulation, and protection against depression to name a few. According to research studies, Vitamin D also plays an important part in reducing the risk of Diabetes Type 2, hypertension, and several types of cancer.
A 2014 study from University of California in Sand Diego- School of Medicine revealed that people suffering from Vitamin D deficiency are two times more likely to die younger than those with healthy doses of Vitamin D in their system.
So ask yourself, are you getting enough doses of Vitamin D? The answer to that question is a resounding NO. The recommended dietary allowance or RDA, according to The Institute of Medicine is set at 600 international units for individuals under the age of 70. For people aged 71 years or older, Vitamin D RDA is set at 800IU. But even some health experts believe that the set RDA for Vitamin D is still too low. Some physicians prescribe Vitamin D supplementation to their patients to be set at 2000 mg daily.
You’re probably worried right now that you’re not getting enough Vitamin D. Instead of frying under the hot sun for many hours, you can find solutions inside the fridge. You can get Vitamin D in the foo you eat. Salmon is definitely a good source of Vitamin D. Tofu is yet another nutritious food item enriched with the D.
Listed below are some of the other sources of Vitamin D that are readily accessible to you:
- Fresh fish such as salmon has 425IU per 3oz and mackerel has 547IU per 3 oz
- 3-ounce beef or calf liver at 42IU
- One egg yolk at 41IU
- Canned fish such as 3-ounce tuna contains 154IU and 3.5-ounce sardines has 270IU
- One cup of Shiitake mushrooms at 40IU
Some fortified sources of Vitamin D that you can purchase at the grocery are:
- Milk (whole, non-fat, and reduced fat) has 100IU per 8 oz
- Yogurt has 80 to 100IU per 6 oz
- Almond milk has 100IU per 8 oz
- Pudding made from milk has 49-60IU per ½ cup
- Orange juice has 137IU in one cup
- Breakfast cereals has 50 to 100IU in one cup
- Fortified tofu contains 80IU per 3 oz
- Oatmeal has 150IU per packet
- Cheese has 40IU per slice
- Eggnog has 123IU per 8 oz
- Margarine has 25IY in one teaspoon serving