A recent study published in JAMA found that vitamin D reduced the incidence of advanced, metastatic cancer, as well as the morality rate in people within a normal weight range.
This essential vitamin, which is really a hormone, also improves metabolism, reduces bone loss, and boosts immunity.
One of the best sources of vitamin D is sunshine — but ultraviolet rays from the sun can cause skin cancer, which affects roughly 5 million Americans every year, according to AARP.
The recommended daily intake, or RDI, for vitamin D is between 600 IU for most adults and 800 IU for those over the age of 70.
To make sure you’re getting enough vitamin D, you can also turn to food sources. Here are five good ways to supplement your vitamin D at the dinner table:
- Serve fish. Eating fish, especially salmon, can boost your intake of vitamin D. A 2017 study found that a 3.5-ounce serving of wild salmon provides 988 IU of vitamin D. However, the same serving of farm-raised salmon only has 240 IU.
- Eat egg yolks. According to Insider, one large egg yolk contains 44 IU of vitamin D. And if you are concerned that eggs will raise your cholesterol levels, don’t be. Jonny Bowden, Ph.D., known as “The Nutrition Myth Buster,” tells Newsmax that he thinks eggs — especially the yolks — are a great way to start your day. “The cholesterol in eggs has virtually no effect on the cholesterol in your blood,” he says. “The fat in the egg yolk is mostly monounsaturated fat, the same kind found in olive oil.” According to Healthline, free-range or pasteurized eggs have up to six times more vitamin D than regular eggs.
- Use mushrooms. One cup of maitake mushrooms contains 786 IU of vitamin D. Again, studies have shown that wild mushrooms have more nutritional value than store-bought varieties.
- Add Swiss cheese. According to Nathalie Rhone, M.S., RDN, a registered dietitian and functional medicine nutritionist, Swiss cheese not only contains vitamin D but also calcium and vitamin K to help build strong bones.
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