Get Your Vitamin D

Your body uses vitamin D to absorb calcium. Being out in the sun for 10 to 15 minutes, two times a week helps most people's bodies make enough vitamin D. However, sunlight exposure at certain times—for example, during winter in northern parts of the United States—is insufficient for vitamin D production in the skin. It's particularly important for people in these areas to consume plenty of vitamin D. Try to maintain an intake of 400 to 800 international units (IU) daily.

Good sources of vitamin D are:

• 3 1/2 ounces salmon: 360 IU vitamin D
• 3 1/2 ounces mackerel: 345 IU vitamin D
• 1 cup vitamin-D fortified milk: 98 IU vitamin D
• 1 cup vitamin-D fortified cereal: 40 IU vitamin D
• 1 whole egg: 20 IU vitamin D

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