If you’re chained to an office chair most of the day, there’s a good chance you’re not seeing much sunlight, which means you’re likely missing out on your daily dose of Vitamin D. And that’s not a good thing.
Lower vitamin D levels could mean your bones aren’t able to absorb calcium as well, plus Vitamin D is also necessary for cell growth and immune function. So in other words: it’s pretty damn essential.
Your recommended daily allowance of D is 600 IU (or 15 micrograms), so get some sun and supplement with food. Pickings are somewhat slim, but these sources make it more accessible than you think—plus most are packed with protein too. Score.
Wild Salmon
3 ounces of salmon has 112% of your daily value
With salmon, you get vitamin D and some heart-healthy fats. So slap 3-4 slices of smoked salmon on a piece or two of multigrain toast with cream cheese or avocado slices for a quick, hearty breakfast, or grill up a salmon filet rubbed with cumin, red pepper flakes, garlic and lemon juice for an easy dinner.
Orange Juice
1 cup of OJ fortified with vitamin D has 34% of your daily value
This is as simple as it sounds: Start off your morning with gulp or two of orange juice along with breakfast. Done and done. (Just make sure the OJ of choice notes that it’s fortified with vitamin D.)
Milk
1 cup of milk has about 30% of your daily value
Take your pick: skim, 1%, low-fat or dare we say whole (well, only for your morning coffee and the occasional cappuccino). Grab a glass if you’re inclined, or start up your morning breakfast routine with a bowl of whole-grain cereal doused in it.
Yogurt
6 ounces of yogurt has 20% of your daily value
Yogurt’s a no-brainer snack, particularly after a workout—that way, you not only get some Vitamin D, but you also help repair your muscles with some solid protein. If you haven’t already, try thicker, uber-satisfying Greek yogurt. Paired with some fruit or nuts, it feels like a dessert. Seriously.
Tuna
3 ounces of canned tuna has nearly 40% of your daily value
That tuna fish sandwich at lunch never sounded more appealing—just ask for some tomato, lettuce and whole-grain bread, and you’re good to go. Or aim for a heart-healthier version (sans-mayo) and make it at home: mix a can of tuna with 2 teaspoons olive oil, a squirt of fresh lemon juice, and some capers, scallions or red onion. Finish with a touch of salt and pepper for protein-packed perfection.
If you’re chained to an office chair most of the day, there’s a good chance you’re not seeing much sunlight, which means you’re likely missing out on your