Vitamin D: Sunshine and Healthy Bones - Fertile Foods
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Vitamin D: Sunshine and Healthy Bones

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.  To learn more about the 15 health benefits of Vitamin D click here.

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

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As the founder of FertileFoods.com my intention is to support men and women from the childbearing years all the way to the family dinner table by prioritizing relaxation, pleasure, exercise, healthy foods and high quality nutrient supplementation.

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