Adequate levels of Vitamin D are essential for the absorption of calcium in your body, which is pivotal in preserving bone strength and ensuring skeletal integrity. It is crucial to obtain sufficient amounts of both vitamin D and calcium to safeguard bone health and ward off conditions such as osteoporosis, which causes bones to become frail and prone to fractures. The recommended dietary allowance (RDA) for vitamin D varies slightly depending on age, although the daily value (DV) for vitamin D is 800 IU per day.
The human body synthesizes vitamin D upon exposure to sunlight. However, there are several factors that make it challenging to obtain sufficient vitamin D through this method. As a preventive measure against skin cancer, it is advisable to cover up, use sunscreen, and limit sun exposure during peak hours. Additionally, depending on one’s geographical location, it may not be feasible to receive adequate year-round sunlight exposure.
Here are 7 healthy foods that are high in vitamin D.
- Salmon
- Herring and sardines
- Cod liver oil
- Canned tuna
- Egg yolks
- Mushrooms
- Vitamin D fortified foods
- Cow’s milk
- Soy milk
