Advertisement
SHOP IT:

Lululemon just dropped its 2024 Team Canada collection — and we predict it will sell out

Shop belt bags, jackets and more, starting at $38.

Need more vitamin D in your diet? These 9 foods can help in a big way

  • <p>One large egg has 41 international units (IU), which is approximately 10 per cent of daily value. If a stew-meets-poached eggs dish sounds enticing, try out <a rel="nofollow noopener" href="http://www.eatingwell.com/recipe/251734/north-african-vegetable-stew-with-poached-eggs/" target="_blank" data-ylk="slk:this;elm:context_link;itc:0;sec:content-canvas" class="link ">this</a> simple recipe. </p>
    1/9

    Eggs

    One large egg has 41 international units (IU), which is approximately 10 per cent of daily value. If a stew-meets-poached eggs dish sounds enticing, try out this simple recipe.

  • <p>A milk or soy beverage that is fortified with vitamin D gives 35 to 40 IU per 100 mL. You can incorporate more milk into your diet by substituting it into your coffee instead of cream or when making muffins or pancakes instead of using water. You can also try <a rel="nofollow noopener" href="https://www.eatrightontario.ca/en/Recipes/Salads-and-soups/Chicken-and-Corn-Chowder.aspx" target="_blank" data-ylk="slk:this;elm:context_link;itc:0;sec:content-canvas" class="link ">this</a> recipe if you enjoy creamy a corn chowder soup. </p>
    2/9

    Milk

    A milk or soy beverage that is fortified with vitamin D gives 35 to 40 IU per 100 mL. You can incorporate more milk into your diet by substituting it into your coffee instead of cream or when making muffins or pancakes instead of using water. You can also try this recipe if you enjoy creamy a corn chowder soup.

  • <p>Salmon is your best bet when it comes to getting the most vitamin D in one sitting. A 3 oz filet of smoke salmon gives you approximately 97 per cent of your daily value. </p>
    3/9

    Salmon

    Salmon is your best bet when it comes to getting the most vitamin D in one sitting. A 3 oz filet of smoke salmon gives you approximately 97 per cent of your daily value.

  • Stay in the know at a glance with the Top 10 daily stories

    Yahoo News is better in the app

    Stay in the know at a glance with the Top 10 daily stories

  • <p>To get the most vitamin D, opt for mushrooms that have been exposed to sunlight while growing. Mushrooms are pretty versatile, too, so just add them to any dish and help yourself out. </p>
    4/9

    Mushrooms

    To get the most vitamin D, opt for mushrooms that have been exposed to sunlight while growing. Mushrooms are pretty versatile, too, so just add them to any dish and help yourself out.

  • <p>They're really not as bad as you may think, and although they are stinky, sardines are a great way to get vitamin D. For a 3 oz dose, you're getting around 40 per cent of your daily value of vitamin D. If you're looking for ways to change up your sardine intake, head <a rel="nofollow noopener" href="http://www.chowhound.com/food-news/47126/7-things-to-do-with-canned-sardines/" target="_blank" data-ylk="slk:here;elm:context_link;itc:0;sec:content-canvas" class="link ">here</a> for inspiration. If you're short on time just do the "sardines on crackers" thing — it's very efficient and filling. </p>
    5/9

    Sardines

    They're really not as bad as you may think, and although they are stinky, sardines are a great way to get vitamin D. For a 3 oz dose, you're getting around 40 per cent of your daily value of vitamin D. If you're looking for ways to change up your sardine intake, head here for inspiration. If you're short on time just do the "sardines on crackers" thing — it's very efficient and filling.

  • <p>If you haven't already noticed, fish is a great way to get vitamin D and mackerel is no exception. A serving size of 75 g (2 1/2 oz) gives you just over 340 IU. </p>
    6/9

    Mackerel

    If you haven't already noticed, fish is a great way to get vitamin D and mackerel is no exception. A serving size of 75 g (2 1/2 oz) gives you just over 340 IU.

  • Stay in the know at a glance with the Top 10 daily stories

    Yahoo News is better in the app

    Stay in the know at a glance with the Top 10 daily stories

  • <p>Some people take a spoonful of cod liver oil every morning before they start work — it's like another form of coffee minus the great taste. If you have 5 mL (1tsp) of the oil you're getting a whopping 427 IU. Can’t deal with the taste? Try taking in capsule form. </p>
    7/9

    Cod liver oil

    Some people take a spoonful of cod liver oil every morning before they start work — it's like another form of coffee minus the great taste. If you have 5 mL (1tsp) of the oil you're getting a whopping 427 IU. Can’t deal with the taste? Try taking in capsule form.

  • <p>If you're a big cheese lover, try to steer your taste towards ricotta, which has much more vitamin D than any other cheese. You're looking at 10 IU of vitamin D per 100 g. </p>
    8/9

    Ricotta cheese

    If you're a big cheese lover, try to steer your taste towards ricotta, which has much more vitamin D than any other cheese. You're looking at 10 IU of vitamin D per 100 g.

  • <p>It's important to check the label on this as some cereals can be deceiving . Although you may benefit from increased vitamin D intake, you also run the risk of more sugar content, which can in turn affect your glucose levels. Some cereals worth trying: Kellogg's All Bran and Total Raisin Bran. </p>
    9/9

    Fortified cereals

    It's important to check the label on this as some cereals can be deceiving . Although you may benefit from increased vitamin D intake, you also run the risk of more sugar content, which can in turn affect your glucose levels. Some cereals worth trying: Kellogg's All Bran and Total Raisin Bran.

<p>One large egg has 41 international units (IU), which is approximately 10 per cent of daily value. If a stew-meets-poached eggs dish sounds enticing, try out <a rel="nofollow noopener" href="http://www.eatingwell.com/recipe/251734/north-african-vegetable-stew-with-poached-eggs/" target="_blank" data-ylk="slk:this;elm:context_link;itc:0;sec:content-canvas" class="link ">this</a> simple recipe. </p>
<p>A milk or soy beverage that is fortified with vitamin D gives 35 to 40 IU per 100 mL. You can incorporate more milk into your diet by substituting it into your coffee instead of cream or when making muffins or pancakes instead of using water. You can also try <a rel="nofollow noopener" href="https://www.eatrightontario.ca/en/Recipes/Salads-and-soups/Chicken-and-Corn-Chowder.aspx" target="_blank" data-ylk="slk:this;elm:context_link;itc:0;sec:content-canvas" class="link ">this</a> recipe if you enjoy creamy a corn chowder soup. </p>
<p>Salmon is your best bet when it comes to getting the most vitamin D in one sitting. A 3 oz filet of smoke salmon gives you approximately 97 per cent of your daily value. </p>
<p>To get the most vitamin D, opt for mushrooms that have been exposed to sunlight while growing. Mushrooms are pretty versatile, too, so just add them to any dish and help yourself out. </p>
<p>They're really not as bad as you may think, and although they are stinky, sardines are a great way to get vitamin D. For a 3 oz dose, you're getting around 40 per cent of your daily value of vitamin D. If you're looking for ways to change up your sardine intake, head <a rel="nofollow noopener" href="http://www.chowhound.com/food-news/47126/7-things-to-do-with-canned-sardines/" target="_blank" data-ylk="slk:here;elm:context_link;itc:0;sec:content-canvas" class="link ">here</a> for inspiration. If you're short on time just do the "sardines on crackers" thing — it's very efficient and filling. </p>
<p>If you haven't already noticed, fish is a great way to get vitamin D and mackerel is no exception. A serving size of 75 g (2 1/2 oz) gives you just over 340 IU. </p>
<p>Some people take a spoonful of cod liver oil every morning before they start work — it's like another form of coffee minus the great taste. If you have 5 mL (1tsp) of the oil you're getting a whopping 427 IU. Can’t deal with the taste? Try taking in capsule form. </p>
<p>If you're a big cheese lover, try to steer your taste towards ricotta, which has much more vitamin D than any other cheese. You're looking at 10 IU of vitamin D per 100 g. </p>
<p>It's important to check the label on this as some cereals can be deceiving . Although you may benefit from increased vitamin D intake, you also run the risk of more sugar content, which can in turn affect your glucose levels. Some cereals worth trying: Kellogg's All Bran and Total Raisin Bran. </p>
Kat Kyte

Getting enough vitamin D may be easier to do in the spring and summer, thanks to increased sun exposure. But even then, there are still variables such as age and your skin tone that all play a part in how effective your body can produce it.

As for the fall and winter: it's fair to say that getting the recommended amount is a far more difficult task to fulfill. Luckily, there are certain foods that can help you get what you need.

Vitamin D helps your body use calcium and phosphorus from foods, which strengthens your bones and teeth. If you have a vitamin D deficiency your bones can weaken, soften and cause serious problems for both children and adults. Vitamin D is also important in the health of your immune system, and it is important when making sure you muscles, lungs, heart and brain are working properly.

Vitamin D is being studied as a variable in helping prevent certain cancers, although such epidemiologic studies have been inconsistent. Some studies suggest that the the higher vitamin D intake, the more reduced risk of colorectal cancer there is. Other findings have shown that the higher blood levels of vitamin D the lower the risk of other diseases like lupus, cardiovascular disease and Type 2 diabetes. A new study says vitamin D could soon be used to treat deadly respiratory viruses, and another study found in the journal of Schizophrenia Research showed the connection between low vitamin D levels and depression.

The amount of vitamin D varies depending on your age. According to Health Canada, those ages 1 to 70 years-old should be getting 600 international units (IU) per day; adults over 70 are to intake 800 IU per day. It's also recommended that sticking to a max limit of 4,000 IU per day is safe (for those aged 9 to 70).

Another factor that contributes to how vitamin D is produced in your body is your skin tone. Those who have a darker complexion or those that remain indoors a lot, are more at risk for vitamin D deficiency.

With all this being said, there are certain foods to add to your diet that contain vitamin D. Click through the gallery above to see easy options that you can incorporate now, and let us know what you think by tweeting @YahooStyleCA.