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Vitamin D: Everything You Need to Know

Vitamin D: Everything You Need to Know

We all love Sunday brunch, and orange juice is a great source of vitamin D. However, it can be hard to keep track of whether or not you’re getting enough vitamin D, even with consistent sunlight exposure. While other vitamin supplements focus on enhancing your body’s performance, vitamin D works to keeps your body running. It is a fat-soluble vitamin that naturally occurs in the body and promotes calcium absorption, allowing you to have a stronger physique as you age. According to a recent study done by Harvard University, an estimated 1 billion people worldwide have inadequate levels of vitamin D. But the question remains: what real-life benefits does it actually bring to your body?

Sure, it can be easy to get a few rays of sunshine once in a while, but maintaining high levels of vitamin D has a ton of untapped benefits, like making bones stronger while regulating cell growth and immune function. It helps heart conditions by reducing high blood pressure and high cholesterol levels, and even boosts your immune system quickly and effectively, to the point of lifting your mood. Whether you’re trying to increase your vitamin D levels or just looking for new ways to eat well, here are five ways to incorporate more of this vitamin into your life.

The underside of a large portabello mushroom


While many mushrooms don’t contain vitamin D, certain varieties like, the Portobello mushroom, are a great source. In fact, one cup of Portobello mushrooms can provide up to 40IUs of vitamin D, which makes it perfect for tossing into a vegetable stir-fry for dinner to get your daily dose.

Salmon fillet with asparagus and yellow sauce


Fatty fish, like salmon or tuna, is full of vitamin D. A regular 3-oz salmon fillet can provide about 450IUs, which is a huge portion of the 600IUs intake recommended by the National Institute of Medicine. Salmon even contains 97 percent of your suggested daily value—so it turns out eating that raw sushi or grilling a fillet is even better for you than you thought.

Raw Organic Brown Eggs in a Basket


Eggs are a delicious breakfast staple, but it’s important to look at how you’re eating your eggs—whether it is sunny-side up or well done, make sure the yolk is included. Egg yolk is the only part of the egg that contains vitamin D and contains about 40IUs of nutritional value. Make sure you watch your cholesterol intake though, since egg yolks can have up to 200mg of cholesterol.

Various types of cheese on rustic background


String cheese is loaded with calcium and vitamin D, which makes it great to bring along as a snack during your work commute. Eating two servings of string cheese will give you 400mg of calcium and 14IUs of vitamin D, so it’s a delicious temporary fill-up that doubles as a supplement for your daily vitamin D intake.

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Sometimes your diet isn’t enough to increase your vitamin D levels, so supplements can help. Recent studies have shown that taking daily supplements up to 10,000IU of vitamin D have increased and maintained body function, so taking a solution like WellPath to mitigate deficiency ends up being a great option for your body in the long run.


No matter how you increase your vitamin D levels, incorporating more of the “sunshine vitamin” into your life will guarantee stronger bones and more resilient muscle recovery, so try these ideas to support your long-term health.


About Tiffany Chang

Tiffany Chang is a writer on the Path Editorial Team. She is currently pursuing a double major in Marketing and Economics at Villanova University. In her free time, she enjoys learning about eco-sustainability, reading AdWeek, and trying her hand at the next trendy green smoothie recipe.

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