Are you getting the Vitamin D you need? If you spend a lot of time inside or walking downtown where tall buildings block the sun, you might not be. Vitamin D is important for optimal health because it promotes immune system function and the development of strong bones and teeth by regulating calcium and phosphorous absorption. It’s nicknamed the sunshine vitamin because it’s naturally produced by our skin from exposure to sunlight.

Unfortunately, many people don’t get adequate amounts of this vital vitamin, often because of environmental and lifestyle factors like those mentioned earlier. Sound like you? No worries. Today I’m sharing easy ways to get the Vitamin D your body needs:

Tip #1: Get some sun

Vitamin D, aka the sunshine vitamin, is naturally made by your skin from exposure to sunlight. That’s great news! So get out and let the sun shine on you – literally. Sunlight is an awesome natural way to boost your vitamin D levels.

Tip #2: Fill up on fatty fish

Fatty fish like wild caught salmon, macrel and cod are bursting with vitamin D. The cool thing about fish is that it’s super simple to prepare. A sprig of fresh herbs, a squeeze of lemon juice, some olive oil and VOILA! — a healthy and delicious dose of Vitamin D.

Tip #3: Crack open the eggs

Score another point for eggs! Just remember that the vitamin D is found in the yolk so eat the WHOLE EGG. How do you want it — scrambled, sunny-side up, poached or hard boiled? Either way, egg yolks are a yummy source of Vitamin D.

Tip #4: Eat Shitake mushrooms

Shitake mushrooms can be purchased fresh or dried. The key to cooking the dried variety is to soak them in a bowl of boiling water for 20 minutes. After that, they can be sliced and diced to go in a stir-fry, casserole, sauce, etc. Fresh or dried? Take your pick.

Tip #5: Take a quality supplement

A nutritional supplement is another easy source of vitamin D. The key to safe supplementation is selecting a quality product made by a reputable company. It’s recommended that adults up to age 70 get a minimum of 600 IU of Vitamin D each day. For those over 70 years old, the recommendation is 800 IU of Vitamin D daily.

Getting the Vitamin D your body needs is easier than you might have thought. Get out, enjoy the sun, have a nice meal and pay attention to your body. You’ll thank yourself later!

Tip #1: Get some sun

Tip #2: Fill up on fatty fish

Tip #3: Crack open the eggs

Tip #4: Eat Shitake mushrooms

Tip #5: Take a quality supplement

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Dr. Jamie Hardy

Writing since August 2016 · 1 story contributed