12 Easy Ways to Soak Up Vitamin D

Vitamin D is essential for bone health. Recent research suggests it may have other benefits, too, such as protecting against colds and fighting depression.

The good news is that most people get enough Vitamin D, according to the Institute of Medicine (IOM).

However, if you don't spend enough time in the sun or if your body has trouble absorbing the vitamin, you may not get enough. Here are 12 ways to ensure adequate intake.

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Sunlight

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Sunlight spurs the body to make Vitamin D. But because of the skin-cancer risk, there isn't an official recommendation to catch some rays. However, a small amount of sun exposure without sunscreen can do the trick. "If you're going to get it from the sun, about 20 to 25 minutes of exposure is helpful," says Stephen Honig, M.D., director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City. The sun is less likely to provide your daily needs at higher latitudes, in the winter, or if you're older or dark skinned (skin pigment blocks light and the process is less efficient with age). And FYI: Light through a window won't work. More from Health.com: 11 Foods for Healthy Bones 10 Healthy Calcium-Packed Recipes Nutrition Needs That Change As You Age

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Sunlight spurs the body to make Vitamin D. But because of the skin-cancer risk, there isn't an official recommendation to catch some rays. However, a small amount of sun exposure without sunscreen can do the trick.

"If you're going to get it from the sun, about 20 to 25 minutes of exposure is helpful," says Stephen Honig, M.D., director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City.

The sun is less likely to provide your daily needs at higher latitudes, in the winter, or if you're older or dark skinned (skin pigment blocks light and the process is less efficient with age). And FYI: Light through a window won't work.

More from Health.com:
11 Foods for Healthy Bones
10 Healthy Calcium-Packed Recipes
Nutrition Needs That Change As You Age

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Comments

[jacquelinenh]

02:40 PM on 07/10/2011

Thank you for posting this now. We tend to forget about vitamin D deficiency in summer, but this is precisely the time that we should be "making hay while the sun shines" with sensible sunlight and foods. I am trying to track down these mushrooms! Good article from HuffPo blogger Marcelle Pick, on vitamin D deficiency risk: http://www.womentowomen.com/healthynutrition/vitamind.aspx

[John Rathe]

04:33 PM on 07/09/2011

"11 Sun-Free Ways To Soak Up Vitamin D"

First slide, Sunlight.

/headdesk