8 Ways to Get Your Daily Vitamin D without Sun Exposure

As we enter into longer, darker days we’re asking ourselves how can we get more Vitamin D naturally through our diet? Vitamin D is a very important element to our body’s health, and is most commonly produced in our bodies through our skin’s exposure to sunlight. As our founder here at SummerSkin is a survivor of melanoma, we are vigilant about the importance of protecting your skin from the damaging effects of the sun. With SPF15 sunscreen blocking 93% of UVB rays, the type our bodies use to make D, we look to get this very important vitamin through diet choices.

Why is Vitamin D so important? This essential vitamin has, “long [been] associated with bone health, it also helps to regulate the immune system, lower blood pressure, protect against depression, and reduce risk of type 2 diabetes, high blood pressure, and several kinds of cancer. A 2014 study from the University of California-San Diego School of Medicine also found that people with low vitamin D levels were twice as likely to die prematurely.” Aviva Patz

The Institute of Medicine has set the Recommended Dietary Allowance (RDA) of vitamin D at 600 international units (IU) for everyone under the age of 70. But recent studies show that even those who don’t follow a regimental sun protection routine do not get enough Vitamin D in their diets. Here are some Vitamin D rich foods to help ensure that you’re getting enough of this essential ingredient to your health.

1. Wild caught fatty fish, especially salmon, has the HIGHEST IU count that you can get from food coming in at 450 IUs of the RDA recommended 600 IUs

2. Canned tuna fish. When selecting your tuna take note that canned light tuna contains about 150 IUs while canned albacore tuna comes in at just around 50 IUs.

3. Oatmeal provides 150 IUs per cooked cup

4. Orange juice delivers approximately 137 IUs per cup

5. Almond Milk gives 100 IUs per 8oz glass.

6. Milk (whole, reduced or non-fat) also provides 100 IUs per 8oz. Note that most milks are fortified with Vitamin D, but ice cream and most cheeses are not. We suggest making your own chocolate pudding or ice cream to mix it up!
7. Shiitake mushrooms deliver approximately 40 IUs per cup

8. 1 Egg Yolk gives you about 40 IUs
November 10, 2017 by Jessica Nickel

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