Vitamin D:

Who loves the sun? This essential fat-soluble vitamin which is vital for normal calcium metabolism, immunity, nervous system function, and bone density sure does.

But before vitamin D can live up to its expectations, it must be activated by a burst of UV rays.

Before you throw on a bikini and soak up the sun (putting you at risk for skin cancer!) consider supplements or cereals, milk, and juices that are fortified with the active form, which is equally effective.

Dips in vitamin D are no joke: chronic deficiency puts you at risk for osteoporosis later in life. Make sure your diet shines with vitamin D (especially in the winter) to keep your bones healthy and reduce risks of cancer.

What You Need:

  • 15 mcg

How to Get It:

  • Dive into vitamin D with fortified cereals (1.0-1.3 mcg per cup)
  • fortified milk (2.4 mcg per cup),
  • canned salmon (13.3 mcg per 3 ounces)
  • egg yolks (0.53 mcg per large egg)

What’s Too Much:

  • 50 mcg