Eating These Foods Can Help You Get Your Daily Dose of Vitamin D

Most of us have probably been reminded to take our vitamins, or pushed to eat something because it's "full of vitamins"—and it’s true, getting vitamins is incredibly important. Especially during the winter when some people experience Seasonal Affective Disorder, which can be impacted by low levels of vitamin D. But that's not all: not getting enough vitamin D can also cause symptoms like bone pain, muscle weakness, unexplained fatigue, difficulty thinking clearly, along with a long list of others. If this sounds like you or you’ve been told that you have low levels of vitamin D, don’t worry, we've got 10 easy ways to squeeze more vitamin D into your day! First thing’s first: get outside. Vitamin D is often referred to as the "sunshine vitamin," and that's because the sun is its greatest source. If you live in a warm climate, try to spend at least 10 minutes outside each day (but not in between the hours of 12pm and 2pm). MORE: How Alzheimer’s disease affects the brain and memory. Men and woman between the ages of 19 and 70 should aim for 600 IU (international units) a day and stay below 4,000 IU. Those older than 70 need a little bit more vitamin D so they should aim for 800 IU but still stay below 4,000 IU. If you can't spend time in the sun, here are some foods you can add to your diet that will help up your vitamin D levels: Salmon: It may come as a surprise, but one of the foods with the highest amount of vitamin D is uncooked salmon. Eating just 2.5 ounces of this fish will give you between 200 and 600 IU of vitamin D. Overall, fish products are pretty high in vitamin D. Milk: Another vitamin D surprise is milk! Drink one cup of skim or chocolate milk and you’ve taken in 103 IU of vitamin D. If you drink al
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