How Much You Need: 400 International Units (IU)/day
Why You Need It: Vitamin D is important for skeletal growth and strong bones due to stimulating the absorption of calcium.
What to Eat: Because so few foods contain vitamin D, many foods such as cereals, juices, and breads are now fortified with the vitamin. Eggs and salmon are great sources of vitamin D, and they’re easy to come by. You should also try to get vitamin D from other fishes (and the oils of these fishes), liver from beef, and a bit from cheese and butter.
Who is Susceptible: The elderly, those with renal disease, those with fat malabsorption and individuals undergoing anticonvulsant therapy (and people in cold climates). Expert Tip: You can also get vitamin D by seeking 15 minutes of natural sun each day (even if it’s cold), as well as choosing dairies and enriched breakfast cereals that are fortified with vitamin D.
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