Vitamin D is necessary for healthy bones. The body needs vitamin D to absorb calcium and promote bone health. Vitamin D deficiency has been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, etc. 

Here are 5 ways to make sure you get enough vitamin D.

1. Sunlight

Sunlight is arguably the best source of Vitamin D. Aim to get at least 10-30 minutes of mid-day sunlight to naturally stay at an ideal level. 

2. Eat foods high in Vitamin D

Consume foods high in vitamin D with breakfast, lunch and dinner. Try to eat cow’s milk, soy milk, cheese, fatty fish, seafood, egg yolk, mushrooms and orange juice. 

3. Get enough calcium

Calcium works to help the body absorb Vitamin D. They should always be taken together. Spinach, kale and broccoli are great sources of calcium.

4. Take a supplement 

The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years. Be sure to check with your doctor for what dosage is best for you. 

5. Consider a UV lamp

Ultraviolet (UV) light is a good alternative way to get vitamin D. UVB between the wavelengths of 290 and 315 nm, is the main source for producing vitamin D in the skin and is the primary source of vitamin D for the body. 

Please consult your doctor before altering your diet or starting any new supplements. If you are concerned about your vitamin D intake, ask your doctor for a blood test to see if you are within the recommended limit. 

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