How To Get Enough Vitamin D on the zone Diet

Vitamin D for Defense
From the Zone Diet

Everyone wants to prevent rather than treat disease. Vitamin D, for example, can help protect against bone loss by helping your body absorb calcium. A recent study also revealed that it may protect against gingivitis, the clinical name for gum disease, which is characterized by swollen and bleeding gums. How does it help? Vitamin D may stop the inflammation associated with gingivitis before it can lead to infection and gum loss.

So how should you up your D intake? An important source of vitamin D is sunlight, but it's still important to get enough from food sources. Keep in mind that the recommended daily amount is 50 micrograms (or 2,000 IUs). Below is a list of foods that are rich in vitamin D (amounts are in IUs):

• Salmon, cooked, 3 1/2 ounces: 360
• Mackerel, cooked, 3 1/2 ounces: 345
• Tuna, canned in oil, 3 ounces: 200
• Sardines, canned in oil, drained, 1 3/4 ounces: 250
• Milk, nonfat, reduced-fat, 1 cup: 98
• Egg, 1 whole (vitamin D is found in the yolk): 20
• Liver, beef, cooked, 3 1/2 ounces: 15
• Cheese, Swiss, 1 ounce: 12

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