Winter, coupled with nature unleashing the polar vortex across the US and super cold weather conditions all over makes it difficult for you to get outdoors and get that daily dose of Vitamin D from sunlight. The body requires a daily dose of 600 IU ( International units) Vitamin D that you get through daily sun exposure and intake of natural foods. In clammy, cold, non sunny conditions, how do you supplement your diet with Vitamin D? Look into your kitchen larder!
Here are some Vitamin D-loaded foods that make your skin healthier and younger when it’s freezing outside:
Fish: Sardines, Salmon, Herring, Tuna, Mackerel and Oysters
Fish and other types of seafood are well-known skin health boosters. Loaded with omega 3 fats and other essential minerals, especially Vitamin D, the Vitamin D content in fish like cod (450 IU), herring (306 IU), sardines (270 IU), salmon (574 IU), tuna (234 IU), mackerel (360 IU) and oysters (269 IU) are great for promoting good skin health.
Dairy: Whole Milk and Yogurt
Whole milk contains about 124 IU per glass serving whereas yogurt contains 115 IU per cup of serving. These are easy to incorporate in your daily diet and can do wonders for you daily requirement of Vitamin D.
Soy Milk and Tofu
For those who are lactose intolerant, soy milk (102 IU) is a lifesaver. You can also include tofu (157 IU) instead of cheese and cottage cheese. They are not only loaded with Vitamin D, but also slow down the aging process as they retain elasticity of the skin and tone the facial muscles.
Mushrooms: Shitake, button mushrooms, Portobello
Sunlight exposure in good for incorporating Vitamin D. While this is true for humans, it works for mushrooms as well. Exposed to sunlight while they grow, mushrooms, especially Portobello mushrooms pack a solid 384 IU of Vitamin D. They also have antioxidants, potassium, calcium and various other minerals that promote good skin health.
The most important meal of the day is your breakfast. Most of our daily breakfast options are surprisingly good sources of Vitamin D. Eggs (44 IU), sausages (100 IU), cereal (162 IU), oatmeal (154 IU) and orange juice (100 IU) are simple foods that are fantastic for your daily Vitamin D dose.
Studies have shown that sufficient vitamin D in the skin can help reduce acne, boost skin elasticity, enhance collagen production, increase radiance, reduce the appearance of lines and dark spots. Have you planned you Vitamin D fortified diet yet?
If you have any questions or need more information, call or message us. We would be delighted to hear from you!
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