Vitamin D plays a crucial role in maintaining strong bones and muscles, supporting metabolic processes, boosting immunity, and enhancing brain health. The recommended daily intake is 600 IU for adults, pregnant women, and breastfeeding mothers, 400 IU for infants under one year old, and 800 IU for individuals over 70. Several food and beverage choices can help you meet these requirements.

Fatty fish, such as salmon, herring, and mackerel, are excellent sources of vitamin D. A 3-ounce serving of cooked wild-caught salmon provides approximately 570 IU. Grilling, boiling, steaming, or pan-frying are all suitable cooking methods. Enhance the flavor with seasonings like black pepper and lemon. Aim to include fatty fish in your meals twice a week.

Mushrooms are among the few plant-based sources of vitamin D. However, the vitamin D content varies depending on the type of mushroom and its exposure to UV light. Mushrooms can be easily incorporated into salads, stir-fries, or enjoyed grilled or steamed. For optimal vitamin D absorption, pair mushrooms with healthy fats like olive oil or avocado oil, or combine them with nuts.

Most milk varieties are fortified with vitamin D. On average, one cup of milk contains about 120 IU, contributing 15% of the daily recommended intake. Enhance your beverages by adding vitamin D-rich milk to smoothies, coffee, tea, or oatmeal.

Eggs are a good source of vitamin D and offer several other essential nutrients, including phosphorus, iron, folate, choline, and protein. One large egg provides around 44 IU of vitamin D. Eggs are versatile and can be enjoyed boiled, poached, as part of a sandwich, or scrambled with vegetables.

Our skin produces vitamin D when exposed to UVB rays, even during outdoor activities like tennis, golf, or gardening. For most people, 5 to 30 minutes of sun exposure twice a week is sufficient for vitamin D production. However, excessive sun exposure carries risks, such as melanoma. Skin tone and time of day are crucial factors to consider.

Vitamin D deficiency weakens bones, increasing the risk of osteoporosis, osteomalacia, and fractures. Individuals lacking this nutrient often experience muscle aches, fatigue, a weakened immune system, and an increased susceptibility to cardiovascular diseases, asthma, diabetes, and hair loss. Conversely, excessive vitamin D intake can lead to nausea, loss of appetite, fatigue, headaches, high blood pressure, and kidney damage.

Le Nguyen (According to Eating Well)