3. Sunlight
Nicknamed the “sunshine vitamin”, most vitamin D – about 80-90% of what the body gets – is obtained from sunlight exposure. Sunlight triggers 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!
4. Cereal
Cereals fortified with vitamin D provides a more balanced option than a vitamin D supplement. Read cereal labels carefully since the amount of vitamin D varies widely by brand and type. Vitamin D levels in fortified cereals can range anywhere from 34 iu (about one-seventeenth of a daily dose) in corn flakes to 104 iu (about one-sixth a daily dose) in raisin bran, according to findings from the USDA. I know what you’re thinking: “What about milk for my cereal?” If you don’t want to snack on dry cereal, try eating a bowl of cereal with almond or rice milk.
5. Beef Liver
Beef is a top source of iron and vitamin B-12, and a 3-ounce portion of beef liver has more than 42 iu of vitamin D – about 1/14 of a daily dose needed for someone who doesn’t get much exposure to the sun. Select grassfed beef, if possible, for additional nutrition.
Extra Tip: Okra
That’s right, okra. The vegetable usually associated with down south but one cup of cooked Okra delivers 172 mg and is great fried, boiled, or served alongside pretty much any meat
Visit the BlackDoctor.org General Health center for more helpful articles and tips.