Did you know that between the months of October to May, the sun isn’t powerful enough for our bodies to make Vitamin D? Naturally, during these months, our Vitamin D supplies are low, and the use of sunscreen allows our body to make even less Vitamin D by blocking up to 93% of UVA/UVB rays. Not to worry, though — keep wearing that sunscreen, (especially biodegradable sunscreen that’s also safe for the environment) — there are plenty of other ways to get the necessary recommended amounts of Vitamin D other than from the sun.
And this matters because Vitamin D is incredibly important for bone health, strong immune systems, lower blood pressure, higher blood pressure, type 2 diabetes and it even helps prevent depression and cancer. The Institute of Medicine recommends 600 international units (IU) for those under the age of 70, and 800 IU for those over the age of 70. Here are 10 sources of food that deliver adequate amounts of Vitamin D.
1. Egg Yolks provide about 41 IU per egg
2. Milk (whole, nonfat or reduced fat) provides about 100 IU per 8 oz
3. Wild Caught Fish; 3 oz of salmon provides about 425 IU and 3 oz of mackerel provides about 57 IU
4. Shitake Mushrooms provide about 40 IU per cup
5. Almond Milk provides about 100 IU in 8 oz
6. Orange Juice provides about 137 IU in one cup
7. Canned Tuna provides about 236 IU per can
8. Cereal and Oatmeal can provide between 55-154 IU per serving
9. Wild Oysters can provide about 320 IU in a 3.5 oz serving
10. Shrimp can provide about 152 IU per serving
While it’s basically impossible to get your recommended amount of Vitamin D only from the sun (especially this time of year,) getting some from the sun, while making sure your diet consists of Vitamin D rich foods is a great way to ensure that you’re getting just the right amount that doctors recommend.