You WILL want this letter on your "health report card"!
If there is one vitamin supplement you should take, vitamin D is IT, experts say, as research suggests that lack of D raises the risk of osteoporosis, multiple sclerosis and various cancers. In fact, in a huge array of studies at University of California, San Diego, scientists have found that high vitamin D levels cuts ovarian, colon and breast cancer risk by up to 50%!
Sunshine on your skin creates vitamin D in your body. When sun hits you, D is made, and despite the natural, easy to access source, about half of Americans fall short of the amount they need, especially those in rainy/cloudy environments. Also, as people get older, the D factory doesn't work as well, and slathering on the sunscreens BLOCKS the vitamin-producing process. {Ironic isn't it, that to protect from one cancer we are trying to prevent another!} Nevertheless, you should avoid exposing unprotected skin to the sun, and know that food and supplements can provide all the vitamin D that you need. Getting at least 1,000 IU of vitamin D a day in the summertime and 2,000 IU in the wintertime (when the sun is much weaker) is optimal. Your BEST bet you are getting enough? Take 1,500 IU in supplement form, making sure your supplement contains vitamin D3, the form the skin makes.
It is difficult to get ENOUGH vitamin D from your diet, but adding those from the list below will help! {Another issue to consider: If you have osteoporosis, low bone-mineral density, are premenopausal, have vitamin absorption problems (i.e celiac disease) or a history of breaking bones easily, it is a good idea to have your doctor do a blood test to make sure you are not vitamin D deficient.}
| Vitamin D Rich foods | Portion | IUs per serving | Percent DV |
|---|---|---|---|
| Cod liver oil | 1 Tbsp | 1,360 | 340% |
| Body Trim Dietary Supplement (click to learn more!) Salmon cooked | 12-14 oz. 3 ounces | 500 447 | 125% 112% |
| Mackerel cooked | 3 ounces | 388 | 97% |
| Tuna fish (water canned) | 3 ounces | 154 | 39% |
| Skim, reduced fat or whole milk and vitamin D-fortified | 1 cup | 115-124 | 29-31% |
| Orange juice vitamin D-fortified | 1 cup | 100 | 25% |
| Liver (beef) cooked | 3.5 ounces | 49 | 12% |
| Sardines (canned in oil) drained | 2 sardines | 46 | 12% |
| Egg (vitamin D is found in yolk) | 1 large egg | 41 | 10% |
| Ready-to-eat cereal, fortified | 0.75-1 cup | 40 | 10% |
| Cheese (Swiss) | 1 ounce | 6 | 2% |
