10 Ways to Get Ds

It's amazing what the power of 'D' can do for your family. Find out how to get more.

We're adamant about sunscreen in the summer, but in the winter months when outdoor time isn't as easy, experts recommend we delay putting on the screen for at least 15 to 20 minutes so kids can soak up as much vitamin D3 as possible. And to put a common myth to rest: no they can't get the benefits of sun through a window (or via the rays of their DS either, just in case that comes up).

Previous generations were clearly onto something. Besides being used for everything from constipation to arthritis, cod liver oil is full of vitamins, including vitamin D in food form. Good to Know: Only buy brands of cod liver oil which do not contain synthetic vitamins, and check with your doctor about appropriate dosage for your family (for children, typically 1 tsp of regular cod liver oil or ½ tsp of high-vitamin cod liver oil).

For families with kids who will eat anything (and yes, those kids really exist), a serving of oily/fatty fish like wild salmon can give your family another added dose of food-sourced vitamin D. Other options include mackerel, sardines and more. Good to Know: A 3.5-ounce fillet of cooked salmon contains 360 International Units (IUs) of vitamin D, over half the recommended level for anyone over age one.

For budgets that don't allow for fresh fish, a more economical option is canned tuna. Not without its critics (based on low levels of mercury found in samples), studies show that canned light tuna in oil can contain as much as 460 IU of vitamin D. Good to Know: Experts say the benefits of the high dose of food-found vitamin D outweighed the risks associated with the low levels (0.1 and 0.35) of mercury found in light and albacore tuna samples.

Maitake and shiitake varieties are said to have the highest dose of vitamin D and can be a reasonably good way to supplement your family's ‘D' diet. Slip some into your next stir fry or pizza. Good to Know: Crimini mushrooms—the widely available white, button-like mushroom—may not provide the most vitamin D in mushroom form, because they are not typically exposed to sunlight, which activates their benefits.

Here's yet another reason to choose wisely when in the cereal aisle—many breakfast cereals are fortified with vitamin D. The amount is not enough as a main source in your family's diet, but as a supplement, it can help add to daily totals. So the next time the kids are begging to try something new, veer them away from the sugar-laden offerings and suggest an option fortified with vitamin D instead.

It's the egg yolk that provides all the power, and although cholesterol concerns should be noted and eggs should not be consumed at every sitting, an egg yolk can provide close to 10% of an adult's recommended daily intake of D. Eggs are also great for cracking through the daily recommended levels for vitamin B12, and protein.

This should be nothing new in your house (if you drink milk). Many brands of milk are now fortified with vitamin D to help make up the daily recommended intake. If you or your child can't or don't drink milk, your family doctor can determine if there is a vitamin deficiency and how to more easily get those levels of vitamin D up in your diets.

Like milk, many brands of orange juice now have vitamin D added to them. Recent studies have shown that the vitamin D in orange juice is absorbed just as effectively as supplements (in pill form or otherwise). So for picky eaters who won't eat fish, drink milk, eat eggs (and kudos to parents who have to placate picky eaters), enhancing their diet with some fortified orange juice may help jump up vitamin D levels. Good to Know: Experts say that an eight-ounce glass of fortified orange juice provides 100 IU of vitamin D.

If you've breastfed an infant, you know all about the drops. But just because they are walking, talking human beings with minds of their own (and not afraid to share them), doesn't mean they are now getting enough D on their own. In winter especially, their diet may not have enough dosage, so keep up with the supplements (always checking with your doctor first to be safe). Good to Know: It's recommended that older children and teens who don't drink at least 32 ounces of milk need extra vitamin D.