With the darker winter months, Vitamin D “the sunshine vitamin” is harder to get, but is still needed to stay healthy according to the Kendall Reagan Nutrition Center at Colorado State University. The body has the ability to create this nutrient when heat from the sun triggers a reaction in the skin to activate this vitamin, but it’s also important to get this nutrient from food.
Vitamin D is generally found in fish (salmon, herring, and sardines), egg yolks, dairy products, mushrooms that have been grown in UV light, cereals, and fortified fruit juices.
Vitamin D has an important role in almost every part of the body, including the bones, muscles, immune system, and brain. Vitamin D works to control calcium levels in the blood. This calcium then goes on to build bones and is used by muscles. Vitamin D supports immune cells and improves the immune response to germs. In the brain, Vitamin D supports cell health and offers protective benefits against diseases such as Alzheimer’s and dementia.
The primary function of Vitamin D is to support bone maintenance and growth at all stages of life. This nutrient is especially important for infants and children due to the fact that they are growing and need enough Vitamin D for proper bone formation. Vitamin D supports bone health throughout adulthood, but becomes even more important for older adults who may eat fewer foods rich in this nutrient and get less sun exposure. Also, there tends to be a lesser ability for their skin to convert the vitamin to its usable form. Low levels of Vitamin D can lead to fragile bones and increase the risk of fractures.
The Recommended Daily Allowance (RDA) for Vitamin D for both males and females age 0-12 months is 400 International Units (IU) / day; age 1 – 70 years is 600 IU / day; and over 70 years is 800 IU / day. For context, 1 cup of Vitamin D fortified 2% milk has 120 IU of Vitamin D and 3 ounces of salmon has about 570 IU of Vitamin D.
Many Americans have low levels of Vitamin D and would benefit from eating more foods rich in this nutrient. If you are concerned about your Vitamin D levels, it is advised to discuss supplements with your medical provider before starting. The body can store Vitamin D for a long period of time and too much may lead to vitamin toxicity.
Here are some ways you can eat more Vitamin D rich foods:
- Eggs: Make whole wheat bread French toast or a veggie-egg hash for breakfast. Use hard-boiled eggs as your protein for a salad or make a savory quiche.
- Mushrooms: Add sautéed mushrooms to a breakfast scramble, sandwich or burger or include them in fajitas, soups and stews.
- Salmon and other fatty fish: Make salmon patties, add salmon to a breakfast sandwich or make a fish and rice poke-style bowl.
- Milk/yogurt/cheese: Prepare your morning oatmeal with milk instead of water; use yogurt as a base for a fruit smoothie; and consider having cheese with nuts and fresh fruit for a snack.
Article released December 14, 2021
