Vitamin D: Sunshine and Healthy Bones

vitamin-d-source

It’s way worth it to get enough Vitamin D to keep you and your baby’s bones strong from the get go.  Why is it so important?  According to one study, your kids bone density is predetermined by your vitamin D levels at birth.  Lower levels may create a predisposition to multiple sclerosis in mothers and adolescents, wheezing disorder in babies, lowered fertility rates and pre-emclampsia.

The best way to get Vitamin D is to go outside and bask in the sunlight.  Of course this is easier said than done, especially in the northern climates where incidence of vitamin D deficiency is rampant.  Even if there is a cloud layer, try to get outside each day and spend 10 minutes in the sun without SPF protection, which can block vitamin D.  It is also recommended to take a Vitamin D supplement with a minimum of 5mcg through pre-conception, pregnancy and breastfeeding.  The following foods are great sources of Vitamin D:

Source: Linus Pauling Institute

Food Serving Vitamin D (IU) Vitamin D (mcg)
Pink salmon, canned 3 ounces 530 13.3
Sardines, canned 3 ounces 231 5.8
Mackerel, canned 3 ounces 213 5.3
Quaker Nutrition for Women Instant Oatmeal 1 packet 154 3.9
Cow’s milk, fortified with vitamin D 8 ounces 98 2.5
Soy milk, fortified with vitamin D 8 ounces 100 2.5
Orange juice, fortified with vitamin D 8 ounces 100 2.5
Cereal, fortified 1 serving (usually 1 cup) 40-50 1.0-1.3
Egg yolk 1 large 21 0.53

2 Comments to “Vitamin D: Sunshine and Healthy Bones”

  1. […] Summer is the perfect time to nourish your heart by balancing your body and mind and soaking up Vitamin D from its best source: the sun. Hot summer days and too much activity can also lend to feeling […]

  2. sou says:

    I like to get the fertile food and I have been trying to conceive for more than 2 yrs now but didn’t have a chance yet, I follow up with my OBGYN Dr who gave me a Clomide treatment stated that the FSH was high over 20s so she said my chances of getting pregnant are low for some one in my age mid 40s. do you think and do you believe that I can be Pregnant if I use your food book, or if you know please any think that may help I would appreciate that. advice please
    Thank you
    Sou

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