Steps for Healthy Living and the Prevention of Osteoporosis

Healthy Living: Vitamin D

It is also important to get enough vitamin D, which helps your body take in calcium. You can get vitamin D through sunlight and foods like milk. You need 10 to 15 minutes of sunlight to the hands, arms, and face, two to three times a week, to get enough vitamin D. The amount of time depends on how sensitive your skin is to light, use of sunscreen, skin color, and pollution. Vitamin D is also available in certain foods or in your vitamin pills. It's measured in international units (IU).
 
Here's how much vitamin D you need each day.
 
Ages
IU per day
19-50
200
51-70
400
71 and older
600
 
Here are some foods to help you get the vitamin D you need. Check the food labels for more information.
 
Food
Portion
IU
Percent
Salmon, cooked
3½ oz
360
90
Milk, non-fat, reduced-fat, whole, vitamin D-fortified
1 cup
98
25
Egg (vitamin D is in the yolk)
1 egg
25
6
Pudding (made from mix and vitamin D-fortified milk)
1/2 cup
50
10
 
While milk is a good source of vitamin D, most yogurts are not.
 
Exercises for Strong Bones

Bone Health

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