Eat These Foods to Boost Your Vitamin D – Bicycling

Your tanlines won’t be the only thing that disappears during the cold-weather season. Vitamin D, which is crucial for bone and muscle health, is in limited supply during the winter months, making it hard to get adequate amounts.

“The optimal source of vitamin D is sunlight,” said Kelly Pritchett, Ph.D, R.D., spokesperson for the Academy of Nutrition and Dietetics and assistant professor of nutrition and exercise science at Central Washington University. This is because your body is designed to produce the vitamin D it needs from to the sun’s ultraviolet B rays, which you can do with 10 to 20 minutes during peak daytime hours—typically 11 a.m. to 4 p.m—during the spring and summer.  

But that doesn’t mean you can’t get enough of the nutrient from your diet. Dietary guidelines recommend adults get 600 IU every day for most adults. For reference, a cup of fortified milk has about 100 IU. Stock up on these items to keep you covered through winter’s chill.

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