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Many people know that sunlight is one of the best sources of vitamin D, but it can be difficult to get enough from sunshine alone. And, while sunscreen is important to protect you from the sun's harmful rays, it prevents the body from making vitamin D.
So, it's no surprise that according to the "Dietary Guidelines for Americans," many Americans, including children, fall short of getting the recommended amount of vitamin D; not getting enough can be linked to health concerns. Consuming foods high in vitamin D, such as milk, is an easy way to boost intake levels, regardless of how much time is spent in the sun.
Why is vitamin D important?
Vitamin D works with calcium to help build and maintain strong bones. Plus, vitamin D helps protect children from rickets and older adults from osteoporosis.
Vitamin D also helps muscles move, and nerves need it to carry messages between the brain and every other part of the body. In addition, a growing body of research supports other potential benefits of vitamin D. According to the "Dietary Guidelines Advisory Committee Report," it may reduce the risk of high blood pressure, diabetes, cardiovascular disease and cancer.
Why milk is a good choice
Unfortunately, there aren't many natural food sources of vitamin D, but milk is fortified to be an excellent source. In fact, milk is the top food source of vitamin D in the American diet. Each 8-ounce glass contains 30 percent of the daily value of vitamin D — plus eight other essential nutrients, such as eight grams of high-quality protein. So, if you drink the recommended three cups of milk each day, you can get 90 percent of your daily vitamin D requirement from milk alone.
Want an easy way to add vitamin D to your day? Try pairing your breakfast or morning snack with a glass of milk or a smoothie, such as this Berry Burst Smoothie. For more recipe ideas, visit milklife.com.
Berry Burst Smoothie
1 - packet oatmeal
1/2 cup - milk
1/2 cup - strawberries
1 tablespoon - honey
1/8 teaspoon - cinnamon
1 tablespoon - walnuts, chopped
In a blender, combine oatmeal, milk, strawberries, honey, cinnamon and walnuts. Blend until smooth. Pour into glass.
Makes 1 serving
Source: MilkPEP