How can I ge enough of vitamin D with food or supplements?

You are completely right to be concerned about Vitamin D. Its deficiency may, in the long run, contribute to metabolic syndrome (see a link below to learn more about it) and even some types of cancer cancer.

Let me tell you what I know about vitamin D and give you some resources to check out.

Recommended daily amount of Vitamin D is 2,000 IUs. Sunlight is among the most "bio-available" means to rise its levels. Dr Sears (the Zone diet founder) recommends these foods for their vitamin D content:

• Salmon, cooked, 3 1/2 ounces: 360 IUs
• Mackerel, cooked, 3 1/2 ounces: 345 IUs
• Tuna, canned in oil, 3 ounces: 200 IUs
• Sardines, canned in oil, drained, 1 3/4 ounces: 250 IUs
• Milk, nonfat, reduced-fat, 1 cup: 98 IUs
• Egg, 1 whole (vitamin D is found in the yolk): 20 IUs
• Liver, beef, cooked, 3 1/2 ounces: 15 IUs
• Cheese, Swiss, 1 ounce: 12 IUs

Tanya Zilberter, PhD

Resources:

Nothing Fishy About Fish Oil

Do I Need Supplements?

Metabolism & Metabolic Syndrome