If you are looking for how to get vitamin D from food, there are several options. The easiest and most convenient way is to take a vitamin supplement daily. However, if you do not have time or if you are not sure which one to choose, there are other options. Finding how to get vitamin D from food is not difficult, but it can be confusing.

One easy way of getting vitamin D is by eating food that is high in vitamin D, such as fish, liver, and eggs. Eating these foods regularly can help you meet your requirements. Some foods are more vitamin D-friendly than others, including fatty fish, salmon, mussels, and, of course, eggs. To figure out how much vitamin D you need, divide the number of international units by seven 3-d cup servings, for instance, or multiply the number of international units by seven 3-d cups of cooked rice.

Another easy way of getting vitamin D is to expose your body to the sun. Sunlight provides the body with an abundance of the vitamin, which makes it one of the best ways to make sure you are getting the right amount every day. However, it can be hard to find places where you can get vitamin D in the sun safely and comfortably. The best way to do this is to wear a wide-brimmed hat and long pants, long sleeves and lots of layers. If you cannot do this in the middle of the day because you are working, the next best thing is to try to find someplace that has some outdoor sun. Choose something with lots of indirect sunlight, not direct sunlight, since this type is less effective.

Some foods are easier to get vitamin D from than others, so it may take a little searching to find them. Milk is one food that provides the body with a good amount of the vitamin, so it is definitely worth a shot in the bottle; orange juice and most types of cheese are good as well. However, it is important to remember that most fruits and vegetables will only provide a very small amount of the vitamin’s active ingredient, so these foods are not the best way to get vitamin D. Other foods, including fatty fish like salmon, contain a significant amount of D3 and help guard against skin cancer.

Another easy way to get vitamin D is to consume foods like milk and cheese. However, because these foods like milk are full of calcium and other minerals, they actually do not provide a good amount of D3. In fact, many health experts believe that in order to get the most benefits from milk, one should drink at least two quarts of it per day. Other foods like fatty fish like salmon also contain a significant amount of D3. However, eating fatty fish is not as beneficial for the bones as it is for the milk that is consumed.

Vitamin D supplements can also be obtained through sun exposure. However, since Vitamin D is activated by exposure to the sun, you may find that your local market does not have any available in the stores. An alternative solution is to go to the local health store and purchase a supplement. Some of these products can also be purchased online, so research these options before making a final decision.

Infographic Provided By Boston Analytical