It’s summer in South Africa, which means plenty of sunshine and outdoor time. But even with all this sun, are you actually getting enough vitamin D?
Vitamin D is essential for bone health, immune function, and reducing inflammation. It may also help lower the risk of respiratory infections, autoimmune diseases, and even certain cancers. This is according to Edward Giovannucci, M.D., a professor of nutrition at Harvard.
Sunlight: The Best Source—But It’s Not Always Enough
Your body produces vitamin D when UV rays hit your skin. However, factors like skin tone, sunscreen use, and time spent indoors can affect how much you absorb. Even in peak summer, if you spend most of your day inside an office or covered up, you might still fall short. That’s why relying on dietary sources of vitamin D is just as important. Here’s where you can get it:
1. Fatty Fish
The most efficient way to get enough vitamin D in your diet is by eating fatty fish, like salmon and tuna. 85 grams of salmon, for example, packs 447 IUs. The same amount of tuna gives you 154 IUs, according to the NIH. Both boast a healthy dose of omega 3s, too, which benefit your brain and heart health. Fish is also a great source of lean protein, she says. This makes it a great swap if you’re sick of chicken.
2. Eggs
Eggs, specifically egg yolks, also contain vitamin D. A large egg comes in at about 41 IUs, according to Keri Gans, R.D., author of The Small Change Diet. That isn’t the only reason to crack one open, though. Eggs also contain vitamin A, which is good for your immune system, and choline, a nutrient essential for your brain health, she says.
Egg yolks also contain pigments called carotenoids (specifically lutein and zeaxanthin). These help to keep your eyes healthy, says Megan Casper, M.S., R.D.N., owner of Megan Casper Nutrition.
3. Beef Liver
Squash your squeamishness and give beef liver a chance. “If you’re looking for a budget-friendly, nutrient-dense food that’s high in protein, you may want to give the liver a try,” says Casper. In addition to containing about 42 IUs of vitamin D in every 85 grams, one serving of liver also contains more than 100 percent of the daily recommended intake of a slew of other essential vitamins. These include B12, A, riboflavin, and copper.
4. Milk
Milk is one of the best ways to get vitamin D several times throughout the day. This is because you’re likely not eating salmon morning, noon, and night. Milk is fortified with vitamin D, so one cup contains anywhere from 115 to 124 IUs. Milk also delivers one of the most highly absorbed forms of protein, in addition to calcium, which is great for your bone health. It also has potassium, a mineral that many don’t get enough of but is necessary for healthy blood pressure, says Ansel. If you’d rather go with a dairy-free option, many brands of soy and almond milk are fortified with vitamin D, too.
5. Mushrooms
Mushrooms are the only food you’ll find in the produce aisle that contains vitamin D, says Gans. Though mushrooms provide small amounts of vitamin D (about 1 IU for a medium white one), they are also loaded with nutrients that boost your immune system, she adds.
6. Orange Juice
Just like milk, orange juice is fortified with vitamin D, says Ansel, and just one cup contains around 137 IUs. What’s more, that same amount can serve you an entire day’s worth of vitamin C. Just be mindful of your servings. “A glass is all you need to keep sugar under control,” she adds.
So, How Much Vitamin D Do You Need?
While 600 IUs per day can prevent deficiency, aiming for 1,000 IUs may help maximise its benefits. Even in summer, it’s worth checking if your diet is giving you enough vitamin D. The best approach? Get outdoors when you can, but also eat vitamin D-rich foods to ensure your levels stay optimal year-round.
This article originally appeared on menshealth.com
