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V I T A M I N - D
Vitamin D is a unique vitamin because you can get the daily recommended from daylight. Being outside on a nice day for 30 minutes, with your face and arms exposed lets your skin absorb plenty of Vitamin D. Best months for this are the warmer spring and summer months, with midday being the optimal timeframe.
Supplements are another choice to get daily values. Vitamin D is available by itself in animal based (D3), or plant based (D2). Both are sufficiently absorbed in our body. RDI for adults are 400 - 600iu, and 800iu for those over 70. Vitamin D is also available with calcium, which is ideal if your wanting to increase your calcium daily intake as well.
As with most vitamins, the best source to get your daily recommended is foods we eat and drink. Many commonly eaten foods are fortified with Vitamin D including, milk, cereal, plain oatmeal, margarine, yogurt, cheese, orange juice. Foods containing most amounts are wild sockeye salmon, wild mackeral, canned tuna, herring, oysters, swordfish, and sardines.
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