How to get more vitamin D
According to Health Canada, adults need 600 IU of vitamin D every day. Vitamin D is naturally made in our skin when it's exposed to ultraviolet rays from the sun. In Canada though, from October to March there just isn't enough sunshine to make this happen. Combine that with the fact that we're a lot more covered up during those months and it's no surprise many of us just aren't getting enough. To help you get enough vitamin D now and all year long, add these five great foods to your grocery list.
Fish
You probably already know that the omega-3 fats in fish help to make it a healthy choice. But did you know that fish - especially salmon, sardines and rainbow trout, are all excellent sources of vitamin D? A serving of fish is 75 grams (2.5 ounces) and Canada's Food Guide recommends eating at least two servings a week. Make this delicious Grilled Salmon with Citrus-Tomato Salsa for dinner. Each serving contains 300 IU of vitamin D.
Eggs
Eggs are another natural source of vitamin D. One large hard-cooked egg contains about 25 IU of vitamin D and is low in saturated fat. All of the vitamin D is found in the egg yolk, so enjoy eggs in moderation. Try making a niçoise salad with romaine lettuce, low-sodium tuna packed in water, tomatoes, green beans and sliced hard-cooked egg. Toss it gently with this tangy Dijon Garlic Vinaigrette.
Becel® margarine
Margarine sold in Canada must be fortified with vitamin D. A serving of Becel® margarine is low in saturated fat and has no trans fat. All varieties of Becel® margarine contain at least 30% of Health Canada's recommended Daily Value for vitamin D in a two teaspoon (10 g) serving. With so many choices, there's a Becel® product that's right for you, whether you prefer Original, Light, Buttery Taste, Salt-Free, Omega3 plus or pro.activ®. Spread margarine on toast, melt it over veggies and use it instead of butter in your favourite recipes.
Mushrooms
While all types of mushrooms contain some vitamin D, shiitake mushrooms are the best source. Half a cup of cooked shiitake mushrooms contains over 20 IU of vitamin D. Plus, mushrooms contain no fat, saturated fat or sodium. Add a handful of mushrooms to your next stir-fry.
Low-fat milk
Health Canada requires that cow's milk be fortified with vitamin D. One cup of milk offers about 100 IU of vitamin D. As part of a heart healthy diet, choose lower-fat milk such as skim, 1% or 2%. When making hot cereal, muffins or creamy soups, use milk instead of water to boost the vitamin D content. Cheese and yogurt are often made with vitamin D-fortified milk, but they usually contain less vitamin D than milk.
Vitamin supplements
Finally, Canada's Food Guide recommends that adults over the age of 50 take a 400 IU vitamin D supplement every day. Talk to your doctor or registered dietitian for more information.