With frigid temperatures and sunless skies, winter is a period when many people have a difficult time getting enough vitamin D. Why should you worry about sunshine or vitamin D? Having a sufficient level of vitamin D has been shown to prevent osteoporosis, cancer, heart disease, high blood pressure and more. This essential vitamin can be absorbed through sunshine, but winter poses a serious problem as it’s often overcast or too cold to spend time outdoors. Here are a few ways you can boost your vitamin D levels in the wintertime.

Healthy sources of vitamin D

Food sources of vitamin D include fatty fish such as salmon, tuna, and mackerel. If you don’t like fish, you can get vitamin D from mushrooms, eggs and fortified foods like milk. You consume about 100 IUs of vitamin D in an 8-ounce glass of milk. The recommended intake of Vitamin D is 600 IU/day. A few glasses of milk a day can help you reach your daily recommended intake. Those who are deficient in vitamin D may need more, but this should be determined by a healthcare professional.

Getting adequate vitamin D year-round

You don’t have to measure the amount of vitamin D you consume or absorb from the sun each day, but you can implement a few practices to ensure you have enough to be healthy and feel good. Get at least 15 minutes of sun each day when it’s warm, drink a glass or two of milk daily, and eat vitamin-D rich foods like fish and eggs.

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