8 Ways to Get More Vitamin D in Your Diet

Are you getting enough vitamin D? Scientists say that up to 41 percent of American adults don’t get sufficient levels of this crucial nutrient  — which may raise their risk of heart disease, obesity, depression, diabetes, osteoporosis, and some cancers. Plus, a September 2015 study published in JAMA Neurology found that deficiency in the vitamin was associated with faster decline in certain cognitive functions — like recalling past events and performing mental tasks like reasoning and problem solving — in older adults.

So exactly how much vitamin D do you need? The National Institutes of Health recommends that adults between 19 and 70 years old get at least 600 international units (IUs) of vitamin D per day, an amount that may be tough to get from the sun alone. If you think you may be deficient — sleepiness, crankiness, and high blood pressure are all clues that you could be — here are eight ways to start getting more vitamin D from food.

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