Easy Ways to Get More Vitamin D

By Ashley Delmar 

Unless you're busy soaking up the sun, Vitamin D probably isn't at the forefront of your mind. As many as 42 percent of Americans don't get enough Vitamin D, according to recent studies, making Vitamin D deficiency a growing public health concern. Although symptoms of Vitamin D deficiency generally come on slowly, a lack of Vitamin D can lead to troubling consequences such as depression, slowed or impaired wound healing, and loss of bone density. Even though the results of prolonged Vitamin D deficiency can be serious, it's relatively easy to ensure you're getting enough with just a few simple changes to your diet.

Fish

If you love seafood salad and want to add more Vitamin D to your diet, you're in luck. Fish store large amounts of Vitamin D in their liver and fat reserves, making fish one of the richest natural sources of Vitamin D. Fatty fish like salmon, mackerel, and herring are best, but other seafood like oysters, shrimp, and sardines are great sources as well. If you need a Vitamin D-rich snack on the fly, a can of sockeye salmon contains as much as 526 IU of Vitamin D, over 90 percent of the daily recommended amount for adults. 

Mushrooms 

For those adhering to a vegan or vegetarian diet, mushrooms are an excellent plant-based source of Vitamin D. Mushrooms are capable of producing their own Vitamin D when exposed to UV light like the kind found in sunlight, meaning each tiny mushroom packs a powerful Vitamin D punch. Wild-grown mushrooms typically contain more Vitamin D, although store-bought varieties are nutritious as well. If you need some inspiration to get more of the sunshine vitamin into your diet, Portobello mushroom burgers are a great Vitamin D rich meat alternative. 

Fortified Milk 

One of the simplest ways to get more Vitamin D is to drink fortified milk. Developed to help people get commonly lacking nutrients, milk fortified with Vitamin D is available in many different milk varieties including skim, plant-based, and even chocolate milk! Even if drinking a glass of milk sounds unappealing, switching the milk you use for your tea or for baking with fortified milk is an easy way to ensure your diet is rich in Vitamin D and other essential nutrients. Many fortified milk brands also contain other micronutrients like Phosphorous, Vitamin A, and Vitamin B12, making it an excellent addition to a healthy diet. 

Even though Vitamin D doesn't get the same spotlight as other nutrients, getting enough of it in your diet is an essential part of good health. By getting enough Vitamin D in your diet, you can ward off common ailments like osteoporosis, prevent high blood pressure, and even boost your immune system. By making a few small changes to the foods you eat, you can make sure you're getting optimal amounts of Vitamin D, even without the sun. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Logan, Utah.