The big “D”

SIt is well known that vitamin D is essential for bone growth and health. Some studies have shown that vitamin D also may play a role in the prevention of breast, prostate and colon cancer. However, very few foods in nature contain vitamin D; rather, the best source is exposure to the sun. The Institute of Medicine recommends 1,000 to 2,000 International Units (IUs) of vitamin D per day from all sources. This may require a supplement, particularly one that contains vitamin D3.

Selected Foods

Mackerel
3.5 ounces 345 IU

Tuna fish (canned in oil)
3 ounces 200 IU

Egg
1 whole 20 IU

The Sun

The body manufactures vitamin D when exposed to sunshine. Those living in the North or with darker skin may require longer exposure time.

Supplements