1. Headline
  1. Headline

Video: Stay healthy with vitamin D

By
TODAY contributor
updated 9/27/2007 12:16:30 PM ET 2007-09-27T16:16:30

Over the past few years, research has shown that getting enough vitamin D can reduce the risk of several medical conditions, including osteoporosis, gum disease, diabetes, arthritis, multiple sclerosis and YES, even certain cancers.

Now, vitamin D appears to be associated with a lower risk of death, according to a meta-analysis of 18 previously published studies in the September 10 issue of Archives of Internal Medicine, one of the JAMA/Archives journals.

Here are three things you can do to ensure you’re getting enough.

1. Incorporate vitamin D-rich food  

  • Wild salmon   3 oz = 420 IU            
  • Atlantic mackerel    3 oz = 320 IU
  • Sardines 1 can = 250 IU
  • Shrimp  3 oz = 150 IU
  • Skim and 1% low-fat milk  1 cup = 100 IU
  • Shittake mushrooms  4 items = 260 IU
  • Fortified yogurts like Dannon Light & Fit  1 cup = 80 IU           
  • Fortified cereals:Multigrain Cheerios 1 cup = 40 IU; Post Bran Flakes 1 cup = 40 IU; Kashi Vive 1¼ cup = 80 IU                                                                            

2. Supplement daily with vitamin D
Because food sources are limited, it’s a good idea to consider supplements. As always, check with your personal physician before taking anything new.

Take a multivitamin which provides at least the Daily Value, 400 IU.

For women taking extra calcium, buy a brand that also provides vitamin D — optimally, D3 (cholcalciferol), the most potent form.

Two good brands are:

*Citracal Plus D and Minerals

*Caltrate 600-D Plus Minerals.

For men who would like to take additional vitamin D, look for a supplement that provides 400-1000 IUs of D3, also called cholcalciferol.

*NOTE: Men should not take supplemental calcium (some research suggests excessive calcium may increase the risk for prostate concerns).

3. Enjoy “a little” safe sun – 15 minutes on your hands, a few times each week.
Our bodies produce their own vitamin D through exposure to the sunlight — and fortunately, all you need is about 15 minutes on your hands, a few times each week. 

That’s good news, considering that too much sun can damage the skin and increase your risk of skin cancer. Remember to ALWAYS apply sunscreen year-round (even during the winter months).

Joy Bauer is the author of “Food Cures.”  For more information on healthy eating, check out Joy’s Web site at www.joybauernutrition.com

© 2013 NBCNews.com  Reprints

Discuss:

Discussion comments

,

More on TODAY.com

  1. Monkey Business Images / Shutterstock

    Play nice: 4 ways to teach kindness and raise kids who aren't jerks

    7/24/2014 7:05:14 PM +00:00 2014-07-24T19:05:14
  1. Watch the full ‘Fifty Shades of Grey’ trailer: What we couldn’t show on TV

    “Fifty Shades of Grey” fans, you’ve come to the right place. 

    7/24/2014 12:30:07 PM +00:00 2014-07-24T12:30:07
  2. video ‘Fifty Shades’ stars give first look at steamy film

    video Stars Jamie Dornan and Dakota Johnson offer TODAY viewers a sneak peek at the highly anticipated film. When Savannah Guthrie told Dornan that viewers had asked if he'd do the interview shirtless, he said, “I would have considered it.” 

    7/24/2014 5:22:44 PM +00:00 2014-07-24T17:22:44
  3. Not a date movie: Why ‘Fifty Shades’ a girls’ night hit

    Even though the film is opening on Valentine's Day — the biggest date night of the year — women are likely to turn the movie into a social event.

    7/24/2014 1:22:41 PM +00:00 2014-07-24T13:22:41
  4. Universal Pictures
  1. Air Algerie Flight AH5017 plane wreckage found   

    General Gilbert Diendere says the wreckage of Air Algerie Flight AH5017, which went missing with 116 people on board Thursday, has been found in Mali. 

    7/24/2014 2:47:05 PM +00:00 2014-07-24T14:47:05
  1. 5 things I wish my boss knew about fatherhood

    7/24/2014 6:28:13 PM +00:00 2014-07-24T18:28:13