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Vitamin D is important to keep your bones healthy, particularly as you age and to protect you against diseases. Sunshine is a great source of this nutrient, but if you don’t get a lot of rays or eat the right foods, you may have to add D to your diet.
You Will Need
Milk
Orange juice
Cereal
Eggs
Fish
Vitamin D supplements
Soy milk (optional)
Rice milk (optional)
Egg substitute (optional)
Step 1: Drink fortified beverages（多喝富含维生素D的饮料）
Guzzle a glass of milk, which is fortified with Vitamin D, each day. Other drinks, like orange juice, are also fortified with the vitamin – giving you about 400 IUs of the nutrient for each 8 ounces.
If you’re allergic to dairy, try soy or rice milk.
Step 2: Eat cereal（多吃谷物食品）
Grab your spoon, bowl, and favorite cereal. Vitamin D is added to breakfast cereal to start your day right.
Step 3: Eat eggs（多吃鸡蛋）
Scramble or poach an egg. Vitamin D is found naturally in egg yolk.
Check out the carton of your favorite egg substitute. Many are fortified with D.
Step 4: Eat fish（多吃鱼）
Add more fish to your diet. Tuna, salmon, herring, mackerel, and sardines are the top fish picks for Vitamin D.
Step 5: Use a Vitamin D supplement（补充定量的维生素D含片）
Take a daily vitamin D supplement if you aren’t able to add D-rich foods to your diet, or enjoy at least 10 minutes of sunshine each day.
Vitamin D deficiency can impair normal bone metabolism, leading to rickets, osteomalacia, and osteoporosis.
