Why getting a D is a good thing!

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%