5 Ways To Get Vitamin D…Without Milk

woman outsideWhen you think of getting vitamin D, what’s the first thing that pops into your head? I wouldn’t be surprised if a big, tall glass of milk came to mind. Not only is dairy milk a popular source of vitamin D, but many people mistakenly think it’s the only source. According to the Institute of Medicine, the best sources of vitamin D are foods and sunlight.

So, if you’re not a fan of milk or are lactose intolerant don’t worry. You can still get your daily supply of vitamin D – which is essential for bone health and protecting against colds and even fighting depression – and do your body “good”.

1. Sunlight

Nicknamed the “sunshine vitamin”, most vitamin D – about 80-90% of what the body gets – is obtained from sunlight exposure. Sunlight triggrs the body to produce vitamin D. “If you’re going to get it from the sun, about 20 to 25 minutes of exposure is helpful,” says Stephen Honig, MD, director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City. For African Americans and those with darker skin, the more sunlight the better! Skin pigment can block sunlight absorption, so more rays are required.  But note:  Standing by a window doesn’t count!

2. Salmon

Salmon, especially wild salmon, has the most vitamin D of any food.  Just a half fillet of sockeye salmon has more than 1,400 iu of vitamin D – more than 2x the daily recommended amount for adults.