8 Ways to Help Avoid Vitamin D Deficiency

Vitamin D has made its way out of the shadows of calcium to become the new “it” micronutrient. Responsible for brain development, strong bones, muscle and cardiovascular function, healthy lungs and airways, and keeping your immune system strong, vitamin D is crucial for overall good health. Unfortunately, approximately 42 percent of Americans are deficient in vitamin with older adults, African Americans and Hispanics at an even greater risk of deficiency. Read on to learn more about the best sources to help you keep your nutrient intake in check.
1. Mushrooms






Along with fish, mushrooms that have been exposed to light are one of the few foods that naturally contain vitamin D. Some varieties are treated with ultraviolet light therapy — requiring only one to two seconds of UV exposure — to produce enough vitamin D for your daily needs. You’ll see these labeled as “Vitamin D mushrooms. TIP: You can create your own vitamin D-rich mushrooms by allowing them to soak up the sun for an hour before eating them.
2. Sardines



Sardines may be tiny compared to other fish, but their nutritional benefits are mighty. A three-ounce serving supplies 164 IUs of vitamin D. One reason sardines are so rich in vitamin D and calcium is the fact that you eat the entire fish, bones and all. Like humans, fish store valuable amounts of calcium and vitamin D in their bones. Sardines also supply vitamin B12, iron, selenium and protein.
3. Eggs









One large egg offers up 40 IUs of vitamin D, and the vitamin D in eggs is only found in the yolk, not the egg whites. For increased vitamin D add sun-soaked mushrooms to your eggs and serve them with milk.
4. Salmon





A well-known source of protein and heart-healthy omega-3s, salmon is also a top food source of vitamin D. A three-ounce portion of sockeye salmon — about the size of a deck of cards – provides about 570 IUs of vitamin D.
5. Beef Liver





Although fairly high in cholesterol, a three-ounce portion is just 162 calories and it provides 40 IUs of vitamin D, and valuable amounts of zinc, iron, niacin and vitamin A. Serve beef liver with quinoa or brown rice and steamed veggies, or dice the liver up as a salad topping. Healthy cooking methods include roasting, baking and grilling.
6. Herring and Pickled Herring





Herring, another fish rich in omega-3 fats is a great source of vitamin D. It provides about 182 IUs in a three-ounce cooked fillet.
7. Sunshine





Vitamin D is often called the sunshine vitamin because your body produces it when UV rays strike your skin. Most people obtain some of their required vitamin D this way, though spending most of your time indoors or wearing sunblock (typically with an SPF of eight or more) reduces your accessibility to the sun’s rays. If you are concerned about the sun’s damaging rays, you can choose to spend less time in the sun and instead choose to eat more vitamin D-rich foods or take supplements.
8. Supplements





Supplements are an effective option if you aren’t getting enough vitamin D from food and sun exposure. While vitamin D consumed through food isn’t known to cause toxicity, going overboard on supplemental vitamin D can lead to serious complications. If you simply want to fill in potential dietary gaps, a basic multi-vitamin can provide safe amounts of vitamin D and other essential nutrients.