Vitamin D3is created through exposure of your skin to the sun, but due to most of us working indoors, recommendations to avoid the sun and use of sun block, most people have deficiencies. Through 15 to 20 minutes of sun exposure daily, the body creates 10,000 to 20,000 IUs of Vitamin D3. Deficiency can lead to obesity, high blood pressure, depression and psoriasis. If you are staying out of the sun, try these foods to keep your body healthy:
- Cod Liver Oil – Cod liver oil can provide up to 1,300 IU of vitamin D per tablespoon, which is more than the 1,000 IU daily recommendation. They also find cod liver oil to be a good source of Vitamin D. Cod liver oil is available in liquid capsules, supplements and in oil form. Taking cod liver oil daily can help your body get the Vitamin D3 it needs.
Fortified Foods – Fortified foods such as milk and cereal are sources of Vitamin D3. By checking labels on fortified milks and cereals, one can select items that will provide sufficient D3 to help stave off deficiency. By starting the day with a bowl of fortified milk and cereal, your body can get a day’s serving of Vitamin D3.
Egg Yolks – Another great source of D3 is egg yolks. Making an omelet or scrambling a couple eggs can give you almost a daily serving.