Put More ‘D’ in Your Diet
Known as the ‘sunshine’ vitamin, vitamin D is made in the body when our skin is exposed to sunlight. We can also get it from foods. But research suggests the majority of Canadians are probably not getting enough vitamin D. Learn how to include it in your diet.
Why you need it
Vitamin D builds strong bones and teeth by enhancing the role of calcium and phosphorus in bone development. New research suggests that vitamin D may help protect our health in many more ways. It may reduce the risk of some cancers and may even help prevent multiple sclerosis, type 1 diabetes and rheumatoid arthritis.
How you get it
Getting enough vitamin D sounds pretty simple – but it’s not as easy as you might think. With limited sunlight in winter and the use of sunscreen in the summer, we face reduced exposure to vitamin D-producing rays. As well, aging also reduces the skin’s ability to make vitamin D. That’s why aiming to get vitamin D from foods is key. Some good news: beef is a source of vitamin D that’s easy to work into your meal plans.
Food sources of vitamin D include:
- Cows’ milk and most fortified soy beverages
- Oily fish such as sardines, tuna and salmon
- Beef
- Egg yolks
How to get more
Twice a day: Aim to drink a glass of milk with two meals each day.
Salad toppers: Add beef, salmon or a hardboiled egg to a salad for lunch or dinner.
Bake and cook with milk: Use milk in cooking and baking instead of water. Try adding milk to pancakes, soups, hot chocolate and muffins.
Beef up: Add cooked beef to tomato sauce, soups, sandwiches or pizza.
Over 50: Take a daily vitamin D supplement of 400 IU as recommended by Health Canada.