Vitamin D Promotes Calcium Absorption
Vitamin D helps with calcium absorption and the function of bone cells, and we can synthesize much of what we need in our skin, assuming we get a little sun exposure. But during the winter months in the northern half of the United States and in Canada, the sun is too low in the sky to provide enough ultraviolet rays, so we need to look to food sources and supplements, says Lappe. The Institute of Medicine recommends that adults with minimal sun exposure get 600 international units (IU) of vitamin D per day, increasing to 800 IU for those age 70 and up. There are only a few good food sources of vitamin D: Fatty Fish Three ounces of salmon or swordfish can provide about 500 IU, with lower amounts…