It’s summertime, and what’s the best way to get your daily dose of vitamin D? Going out in the sun! Or is it? Being in the sun has many benefits physical and mental health benefits. Our bodies need to see the sun! One of the most known health benefits of sunlight is producing vitamin D.   Â
The reality is that as much as we need our vitamin D, we don’t always want to be in the sun. For one, it can get very hot; secondly, sunburns are a real thing. So, what do you do when you want to avoid sunburn but need to get your vitamin D? Let’s dive in!Â
What Does Vitamin D Do?
Before we get into it, it’s important to understand what vitamin D does for your body. Vitamin D is a key nutrient for your body and helps support different functions.Â
- It helps you absorb calcium: You need calcium to support your bones. Calcium and vitamin D work hand in hand to support bone health and decrease the chances of developing osteoporosis or joint problems. Read more about bone health here (hyperlink).Â
- Helps support nerve and muscle function: Vitamin D keeps your muscles moving and allows your nerves to carry messages to your brain and body.     Â
- Supports immune system: You’re feeling under the weather? Vitamin D helps fight off bacteria and viruses, essentially supporting your immune system.  Â
As you can see, vitamin D does more than you might think. It’s just about getting your daily required dose. Check out the chart below to determine how much vitamin D you should get. Â
Different Ways to Get Vitamin D
We can get a decent amount of vitamins and nutrients from our diet. Our body absorbs the vitamins in all foods that we eat. But depending on the kinds of food that you eat, your body will either get the required dose you need or not. Staying in the sun for a couple of hours is a great idea, but you may not get as much vitamin D as you need. So, it’s important to supplement sun time with food and dietary supplements.  Â
So, what food should you add to your diet to get Vitamin D?
- Salmon
- Swordfish
- Tuna
- Mackerel
- Shrimp
- Oysters
- Sardines
- Mushrooms
- Orange Juice
- Egg Yolk
- Tofu
- Cereal
- Dairy
- Milk
- Yogurt
- Plant-based milk (soy, almond, hemp)
In addition to adding these foods to your diet, you can take a vitamin D supplement. It’s easy to visit your local pharmacy and find a vitamin D supplement that you can take every day. Â
Skip the Sunburn!
We’re not telling you not to get sunlight. It is a great and easy way to get vitamin D. But if you easily get sunburned, you may want to incorporate other ways of getting this vitamin. Find an over-the-counter supplement that works for you, and do your best to incorporate these foods into your meals throughout the day. If you want to have a deep dive into your vitamin D levels, check out MyOptimalHealth for their optimal test (hyperlink). You’ll see the difference in your vitamin D levels the next time you visit your doctor.  Â
Tolulope Ayoola
Tolulope Ayoola is the creative marketing content writer at MyCHN. She graduated from the University of Houston-Downtown with a degree in Technical Communications. Her goal and mission is to make healthcare patient content more relatable and interesting to interact with. She combines her creative eye with her technical communication skills to create content for patients. Tolu's past work includes creating blogs, press releases, and social media content for different sectors. She enjoys spending time with her family, writing, and listening to music & podcasts.
