There’s no better time to load up on Vitamin D than right now. Summer sunshine is a great source of this important vitamin essential for good bone health.
Many Americans, especially those over age 60, aren’t getting enough Vitamin D. This can lead to a serious deficiency which may contribute to the weakening of bones and damaging conditions like arthritis and osteoporosis, both of which we treat frequently here at Texas Orthopedics.
The Institute of Medicine recommends 600 IUs daily if you are 60 years or younger, and 800 IUs per day if you are over 70 years old.
In addition to spending time in the sun (though it’s best to limit it during peak hours between 10 a.m. and 2 p.m.), here are some other ways you can get an extra dose of Vitamin D:
1. Feast on fish.
Most fresh fatty fishes, as well as canned varieties, are a great source of Vitamin D. Good options include salmon, trout, mackerel, tuna, and sardines.
2. Add in some mushrooms.
Mushrooms are rich in Vitamin D and the prefect choice for those looking for a plant-based source of this important nutrient. Toss them into salads, pastas, and egg scrambles, or slice and layer them into sandwiches.
3. Say yes to the yolk.
The yolk is often overlooked in favor of the more popular egg white. But the yolk is full of Vitamin D and a host of other good-for-you stuff. As it is also high in cholesterol, limit your yolks to one a day, or just a few per week.
4. Pass the OJ please.
Orange juice is naturally high in Vitamin C, but many brands now are fortifying this sunshine in a glass with Vitamin D too. Check the label to make sure your favorite has this added bone-boosting benefit.
5. Crunch on some cereal.
Cereals are also big on fortifying with extra vitamins and nutrients, like fiber, iron, and yes, Vitamin D. Look for ones that are multi-grain and low in sugar. Snack on a bowl of fortified cereal with a splash of fortified milk, and you’ll be good to go.
If you are at risk for arthritis or osteoporosis, or feel like you aren’t getting enough Vitamin D in your diet, please contact us for an appointment to discuss supplements and other options. Vitamin D supplements should be monitored closely by your physician as there is such thing as taking too much of it in pill form.
Keep up with Texas Orthopedics news by following us on Facebook and Twitter (@TexasOrthopedic).
