String Cheese Vitamin D
8 Ways to Get More Vitamin D in Your Diet
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Do You Suspect a "D-ficiency?"
Are you getting enough vitamin D? Scientists say that up to 41 percent of American adults don't get sufficient levels of this crucial nutrient — which may raise their risk of heart disease, obesity, depression, diabetes, osteoporosis, and some cancers. Plus, a September 2015 study published in JAMA Neurology found that deficiency in the vitamin was associated with faster decline in certain cognitive functions — like recalling past events and performing mental tasks like reasoning and problem solving — in older adults. So exactly how much vitamin D do you need? The National Institutes of Health recommends that adults between 19 and 70 years old get at least 600 international units (IUs) of vitamin D per day, an amount that may be tough to get from the sun alone. If you think you may be deficient — sleepiness, crankiness, and high blood pressure are all clues that you could be — here are eight ways to start getting more vitamin D from food.
Have Salmon for Dinner Once a Week
Though vitamin D is present naturally in very few foods, the best place to find it is in fatty fish like salmon, herring, and sardines. Salmon — a popular superfood that's also a great source of lean protein and omega-3 fatty acids — is an easy addition to your weekly dinner rotation, and one small fillet will provide your daily recommended vitamin D intake. You can also look for canned wild salmon, which is available year-round.
Look for Fortified Breakfast Cereals
Check your labels in the cereal aisle: Many cold cereals are now fortified with vitamin D (exact amounts vary from brand to brand). And that's not the only place to look for vitamin D-fortified foods; you can find the nutrient added to certain brands of orange juice and yogurt in any grocery store.
Add Mushrooms to Your Meals
Chanterelle, morel, shiitake, or portobello — mushrooms are a delicious and low-cal ingredient that you can add to boost your vitamin D intake (with exact amounts depending on the type). Reach for sliced mushrooms at the salad bar, top your burger with sautéed slices, or experiment with new ways to work them into pasta dishes. If you're buying mushrooms at the grocery store, keep in mind that stores now carry mushrooms that have been exposed to ultraviolet light, which increases their vitamin D levels.
Order an Omelet
Eggs are a great source of vitamin D, with two large eggs providing about one-tenth of a daily dose of vitamin D. Although they are high in cholesterol, eggs won't increase your body's cholesterol levels like saturated fat does so feel free to make omelets a regular breakfast option. Just remember that the vitamin D in an egg comes from its yolk, so it's crucial to use the whole egg and not just the whites.
Start Buying Canned Tuna
An excellent pick for a vitamin D-rich diet, canned tuna is inexpensive, versatile, and easy to store. Keep extra cans on hand in your pantry to use in sandwiches, like in this Mediterranean Tuna Panini, or as a protein-rich salad topping. At the grocery store, look for canned light tuna, which contains the most vitamin D, about 150 IUs per 4 ounces.
Eat More Ricotta Cheese
You might be surprised to learn that most cheeses are extremely low in vitamin D since they're not fortified. However, ricotta cheese stands out as the highest natural cheese source of vitamin D, with 25 IUs of the nutrient (or, five times as much as most other cheeses). Ricotta makes a delicious healthy snack when paired with fruit such as antioxidant-rich blueberries or grapes. For a special weekend breakfast, these whole-wheat Blueberry Ricotta Pancakes are a tasty yet low-cal treat.
Try Beef Liver
Your grandmother was on to something. Generally more tender than other meats and milder in flavor, beef liver offers significant amounts of protein, essential amino acids, minerals, and vitamins, including vitamin D (42 IUs per three ounces of liver).
Drink Your Milk
It does a body good — in more ways than one. In addition to containing plenty of bone-strengthening calcium, most commercially produced pasteurized milk in the U.S. is fortified with at least 200 IUs per 8-ounce cup. Fatty whole milk contains more than skim milk, but you'll still get about 20 percent of your daily value from one glass of the non-fat stuff. Soymilk is also an excellent option, with up to 300 IUs per cup.
Source: https://www.everydayhealth.com/pictures/8-ways-get-more-vitamin-d-your-diet/
