Food Sources of Vitamin D
% Daily Values are based on 15mcg (600IUs) for adults ages 19-50 males and females

Food
Herring
Cod liver oil
Salmon
Catfish
Oysters
Shitake Mushrooms
Tuna
Cows milk
Shrimp
Egg
Amount
3oz cooked
1 Tbsp
3oz canned
3oz cooked
3oz cooked
4
3oz canned
8oz organic whole milk
3oz cooked
1 whole
mcg Vitamin D
13.83
13.5
5.3
4.25
2.7
2.5
2
1.3
1
0.26
% Daily Value
92%
90%
35%
28%
20%
17%
13%
9%
7%
2%

Sun Exposure:

According to the Office of Dietary Supplements: “It has been suggested by some vitamin D researchers, for example, that approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis.” – National Institutes of Health SO go get some sun- every week! During the summer months and at peak sun exposure from 10am to 3pm, it is possible to get burned well before 30 minutes of sun so know yourself and know your limits. Start off with 5 minutes and see how your skin responds. Also, if you are more sensitive to the sun, try going out within 2 hours before 10am or within 2 hours after 3pm.

Sunsreen

Contrary to popular belief, sunscreen is not the best thing for your skin. If it was, skin cancer would be on a huge decline since the advent of sunscreen, right? Well its not so the best way to protect yourself from the sun is by limiting exposure or covering up with light clothing that blocks the sun via hats, long sleeve shirts, pants and whatever else. Don’t be scared of the sun but don’t lay out for an hour in it uncovered either. With anything in health, its all about balance.

“According to the National Cancer Institute, the rate of new melanoma cases among American adults has tripled since the 1970s, from 7.9 per 100,000 people in 1975 to 24 per 100,000 in 2013. (NCI 2016)” – Environmental Working Group (EWG)

References:

– nutritiondata.self.com Great site for Nutrition Facts & An inflammatory rating for each food individually

http://www.ewg.org/sunscreen/report/skin-cancer-on-the-rise/ “Skin Cancer is on the Rise” – Environmental Working Group

http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h2 “Vitamin D Health Fact Sheet”

– “Food Sources of Vitamin D Appendix 51” Krause Food & Nutrition Therapy 12th edition


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