How to Get More Vitamin D

We all know vitamins are essential to good health, but do you know why? Today we're talking about Vitamin D -- one of the most plentiful vitamins this time of year.
Fresh Salmon. Photo courtesy Wikimedia Commons.

Why is Vitamin D Healthy?
Making sure you get your daily recommended allowance of vitamin D each day helps your body absorb calcium, which leads to strong bones and teeth. The vitamin also keeps your immune system balanced, is needed for nerve functioning and muscle movement.

Babies up to one year of age need 400 IU of Vitamin D each day. From ages 1 to 70, 600 IU of the vitamin are recommended by the United States Office of Dietary Supplements. Senior citizens age 71 and older should bump up their Vitamin D intake to 800 IU each day.

Getting a Vitamin D Fix
During the sunny days of spring and summer it's easy to get enough Vitamin D. Take a quick break outside in the sun. By exposing the backs of your hands to direct sunlight for 10 to 15 minutes two to three times each week you'll be set, according to Everyday Health. Just don't overdo it -- or your skin will be prone to premature wrinkling!

But, this wouldn't be a whole foods blog without telling you how to get vitamin D in your diet, now would it? During the dreary days of winter, or when you simply can't slip away for a soak in the sun, eat your vitamin D. Try adding these whole foods to your diet:
  • Fresh white mushrooms
  • Salmon
  • Egg yolks
  • Tuna
How do you prefer to get your vitamin D? In the sun, or on your plate? Comment below!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Want to know more about vitamins? Check out some of my previous posts:
Energy-Boosting B Vitamins
Juicing Carrots: A Burst of Vitamin A
What Does Vitamin C Do?

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20 comments:

  1. I didn't realize white mushrooms contained vit. D. Good information.
    As for hands in the sun: I can attest to the wrinkling. I never exposed them on purpose. Just living in the Australian sun, gardening and hanging washing must have caused the elephant skin on the backs of my hands. Sigh!

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  2. Hi Francene! Thanks for visiting all the way from Australia! :) I write a lot of beauty articles for a ladies magazine and came across this advice once, "Each time you use a facial moisturizer/wrinkle reducer, add some to the backs of your hands." Makes sense! Your hands are in the sun just as much, but always show age faster than our faces! And yes, white mushrooms are full of vitamin D! I try to eat them several times a week! Have a great day! ~Angela

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  3. I should be good since I live in Florida and eat a lot of fish. But, I know many people don't get enough vitamin D.

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    1. Jealous! I'm in land-locked Iowa. Well, we do have the Missouri and Mississippi Rivers...

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  4. You named some of my favorite foods (particularly white mushrooms!). I, too, didn't realize white mushrooms have vitamin D. Now I have one more great reason to eat them!

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    1. Yay! I know, I love mushrooms too. I put them on everything: pizza, pasta, salad!

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  5. My kids were raised eating whole foods & vegetarians. Their all much taller than their mama. It's the good food that did it. <3Kate
    Follow & A to Z Visiting: http://whenkateblogs.blogspot.com

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    1. I'm glad to hear your kids grew up so healthy! I have been a vegetarian for maybe 12 years now, and my health is better than ever!:)

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  6. Thanks for a very informative post. Didn't realize white mushrooms were a source of vitamin D.

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    1. I hear ya! I was reading the label of a pint of mushrooms the other day and has no idea I could get 100% of my DV in just one meal! :) ~ Angela, Whole Foods Living, http://www.wholefoodsliving.blogspot.com/

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  7. I live in Florida yet don't get enough Vitamin D! I'm on supplements now but would like more natural ways; thanks for this post.

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    1. I too am on supplements, but now that the summer sun is shining and it's warm enough to head outside in Iowa, I hope to get my Vitmain D more naturally! :) Have a great weekend! ~ Angela, Whole Foods Living, http://www.wholefoodsliving.blogspot.com/

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  8. Some of my favorite things - and sunshine too :)

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    1. I am loving this warm spring weather and sunshine, too! ~ Angela, Whole Foods Living, http://www.wholefoodsliving.blogspot.com/

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  9. Vitamin D was one of the things my doctor recommended to me last year as it's recently found to help with more things than they thought. I love sunshine, but also eat tuna, eggs, and mushrooms, when I can find decent ones.

    Stopping by from the A-Z Challenge, blogging at Ross County Roundup and Write, Wrong or Indifferent.

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    1. Vitamin D truly is a powerhouse vitamin. I am amazed at how much better I feel when I've had my fill of mushrooms and sunshine for the day! lol! ~ Angela, Whole Foods Living, http://www.wholefoodsliving.blogspot.com/

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  10. Ever since I turned vegan (only 1.5 months ago ;) ) I have noticed with such clarity what each vitamin does to my body. Getting vitamin D from the sun is the best thing I can do for myself, I can instantly feel my mood change :)



    Greetings from the A to Z trail,
    Sylvia @ Plant-based foodie

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  11. Exposure to sun, particularly in the morning hours, can provide you with enough Vitamin D for the day. Vitamin D helps your body develop strong bones and boost your immune system. Always choose to get healthy the natural way and get feel the lasting health benefits.

    -Yulanda Mccargo

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  12. According to my calendar, winter began just a few days ago. But as far as my ability to make vitamin D is concerned, winter actually began in October and will last until the middle of March. If I run short of vitamin D vitamin D benefits

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