There Are So Many Reasons You Should Care About Your Vitamin D Levels

Updated on 2/19/2016 at 5:50 AM

POPSUGAR Photography | Sheila Gim

The vitamin most closely associated with sunshine is imperative to your overall health; vitamin D maintains strong bones and muscles, and can help treat and prevent diabetes, hypertension, glucose intolerance, and multiple sclerosis. Conversely, a deficiency in vitamin D can result in sleep issues or daytime sleepiness, compromised cardiovascular health, anxiety and depression, and even cancer.

Unless you live in the Caribbean or some other gorgeous vacation locale, you don't have the luxury of effort-free high doses of sunshine every day. And if you do, you're likely loading up on sunblock, which coincidentally is a bit of a vitamin D block as well. So how much of this vitamin do you need, and how can you get it without toasting your skin to a crisp?

The daily recommendation hovers around 400-800 IU, depending on age (and who you ask — Mayo Clinic and NIH both say 600). Conditions like eczema, cancer, heart disease and cystic fibrosis require a higher dosage, which typically calls for supplements like cod liver oil. If you're not into supplements, just make sure you're incorporating some of the following foods into your diet, and you're good to go.

Fish

One of the best ways to consume vitamin D without supplements is with fish. Oily, fattier fishes contain some of the highest levels of naturally occurring vitamin D. While swordfish, sardines, and trout are high on the list, more familiar fishes — including the canned variety — have plenty of vitamins. Canned light tuna is typically chock-full of vitamin D. Check out this healthy tuna salad. The beneficial omega-3 fats and vitamin D content in salmon and oily fishes can help mitigate anxiety, and with 100g of cooked Pacific salmon, you'll get 197 IU — nearly one third of your daily need. Try a healthy salmon and veggies meal, salmon and crispy kale, or any of these easy and quick salmon recipes.

Dairy and Eggs

Just one glass of milk has nearly 200 IU, as milk and many dairy products are fortified with vitamin D. Certain yogurts and butter contain solid levels of vitamin D, and there's even naturally occurring vitamin D in different cheeses. Eggs contain a significant source of the vitamin, but it's concentrated in the yolk, so skip the egg white omelet and incorporate whole eggs into your diet. That yolk is loaded with calcium, potassium, and protein, too, so there are major benefits. If you're vegan, check to make sure your soy, almond, or rice milk is fortified with the vitamins you need (many are!).

Mushrooms

While many of the top vitamin D sources are animal products, a plant-based solution can be found in portobello mushrooms and shiitake mushrooms. Try a stuffed portobello or a mushroom veggie burger, which has cheese, for a little extra vitamin D. It's like a day in the sunshine, but a burger.

Tofu

Fortified tofu can be found at nearly any grocery store, and is another animal-free alternative for your vitamin D source. Blended in a smoothie or cooked up in a stir fry, it's an easy way to get your essential vitamins and keep your bones strong.