11 Cheap Ways to Get More Vitamin D
Getting out in the sun is perhaps the easiest way to boost the body's level of vitamin D, which is created when ultraviolet B rays strike the skin. The best time is midday during the warmer months, when the sun's rays are strongest. (Keep in mind that glass blocks UVB, so sitting behind a window won't work.) Sitting outside for as little 10 minutes is sufficient for many people. A host of other outdoor activities, including gardening, biking, and sports, are just as effective. Be sure to wear sunscreen for extended periods spent out in the sun, as UV exposure can increase chances of developing skin cancer.
Fish are one of the few natural food sources of vitamin D, and fatty fish are the best bets. For example, a 3-ounce portion of rainbow trout boasts about 645 IU, according to the U.S. Department of Agriculture's National Nutrient Database. The same size serving of Atlantic herring delivers 182 IU of vitamin D, or about 30 percent of the recommended amount.
If you love eggs, good news -- the yolk is home to about 40 IU of vitamin D. This is not a lot, but given that there simply aren't a lot of natural sources of the vitamin, it's good to know that eating the whole egg (not just the white) ups your daily allotment of this important nutrient.
Three ounces of cooked beef liver supplies about the same amount of vitamin D found in an egg yolk -- about 40 IU. You won't be able to rely on liver for a full complement of vitamin D, of course, but it helps to know that an occasional meal helps boost your daily intake.