November 2nd has been declared Vitamin D day and the fact that this vitamin has its own day just shows how important it is! Vitamin D helps our bodies absorb calcium and phosphorous for strong bones and teeth, it protects us against infections and may help reduce the risk of chronic diseases. Vitamin D can even ward off seasonal affective disorder by keeping our mood elevated. Health Canada recommends adults get a minimum of 800 IU of Vitamin D per day, either through food or a supplement. Here are three tips to getting your recommended amount of Vitamin D.
1. Here Fishy Fishy
A serving of sockeye salmon (2 ½ oz) can contain anywhere from 500 – 700 IU of Vitamin D. Not only does this protein provide you with your recommended Vitamin D requirements but it also provides you with those essential omega-3s.
A glass (1 cup) of fortified milk or plant-based milk contains approximately 100 IU of Vitamin D. Try making a homemade cream sauce with your baked salmon for a Vitamin-D packed plate.
3. Sunshine in a bottle
Especially during the winter months when the sun is harder to find in Vancouver, it’s advised that adults take a Vitamin D supplement of 800 IU each day. Exposure to UVB rays allow our bodies to make Vitamin D through our skin, which is why Vitamin D is one of the few supplements that most health care professionals recommend since we cannot make Vitamin D through our skin from October to April.
Find this article in your local Choices Market - on stand until November 30th.