How much Vitamin D do you need in one day
(upbeat music) – One thing about Fox
8 News in the morning. We all know that vitamin D
is important in our diets. There is no doubt about that! It’s very important in our diets. – So, with me now is
dietician Lindsay Bailey from Akron Children’s Hospital. She is here to talk about
the benefits of vitamin D and guidelines that we need to follow. First of all, thank you
very much for stopping by. – Thank you. – It’s always good to see you.
– Yes, thank you. – Now, when I go to the
doctor, he’s usually tells me that, you know, you got
to have more vitamin D. – Yes. – First of all, why is it so important? – Yeah. So, I think the easy answer for that is strong bones, strong teeth.
– Okay. – That’s the biggie. So, here in, especially,
Cleveland and northeast Ohio. The majority of people don’t
get, one, a lot of sunlight and sunlight is needed to make vitamin D. And, then two, a lot of
people aren’t getting the recommended amount of
vitamin D from their diets. – Hmm. – So, it’s just something that we see. It’s pretty prevalent
that not a lot of people are meeting their needs
and they are at a higher risk for deficiency. – So, what’s the recommended amount? – So, it depends on your
age and your condition. So, for healthy individuals, we’re looking at about 600 international units in a day. – Okay, okay.
– Yep. – All right, now you have some items here that will help boost your vitamin D. – Yep.
– You’re looking at the as. Right there, that’s
the recommended amount. – Yes.
– Obviously. Okay, so talk about some of the things that you brought today. – So, take a look at
this first section here. This is what would be required
in a full 24 hour period to meet your recommended vitamin D intake. – Okay. – So, this is a lot. – That is a lot. – Right? – So, you gotta do all
of this in 24 hours, if you don’t want to take any vitamins? – Yes. So, this is 600 international
units of vitamin D in a day. So, in order to get that, we’re looking at fortified cereal, two
yogurts, two slices of cheese, a whole egg, and two milk. So, I have two examples. I have a soy milk. And, then, I also have a dairy milk too. – Okay. – But, this is all that
is needed in a full day. – But, any kind of milk
is good for vitamin D? – Yeah, yep.
– Okay. – We’re gonna talk about that too. – All right, let’s talk about it. So, I think what’s interesting is a lot of people don’t realize that there aren’t very many
foods that naturally contain vitamin D. – Okay. – But, here are some examples here. Salmon is a very good source
and any fatty type of fish. – Okay. – Naturally contains vitamin D. – Okay. – Mushrooms are really interested too. So if, a lot of times,
you can get mushrooms that are treated with UV Light,
and it produces vitamin D. – Oh, there you go. – You can see that on
packaging sometimes too. – Okay. – And, specifically, whoops,
the yolk of eggs contains. – A yolk of an egg?
– Yeah. So, you want to eat the whole
egg, not just egg whites. You get great vitamin D.
– (Wayne laughs) – Some people do that.
They separate the eggs. But, the yolk is important. – (Wayne laughs) Sounds good, okay. – But, for most people
in the American diet, they’re getting most of their vitamin D from what is called fortified foods. – Okay. – They’re adding the
vitamin D to the foods. – Okay. – So, these are some of the
bigger sources of added, or fortified vitamin D’s in foods. – Okay. So, we’re talking what? – Milk, cow’s milk, yogurt, many cereals, and cheeses. – Um. – But, during my purchasing,
I wanted to note. Don’t just assume because
you’re eating yogurt, it has vitamin D. Or you’re eating cheese, it has vitamin D. – Why can’t you just assume. Why not? – Right. So, I was
double-checking a lot of labels. Some yogurts and some cheeses – don’t have vitamin D added to them. – Wow, that’s crazy. So, I know. I was actually
surprised, myself. So, the examples I brought
here do have vitamin D. But, double-check your
labels because of that. – So, the key is you got
to check out the labels. – You do. – See what you’re doing. – Yeah. – And, who does that? I mean, I need to do that more. – Yeah. You know what? That’s a really good topic. I’m glad that it is the year 2020 now because there’s big
labeling changes happening. – Well, let’s talk about it. – Yeah. So, if you take a look at this label here, there’s a lot of things
that are changing in 2020. But, one of the big things is they are required to add
vitamin D to the label. – Hmm. It wasn’t it before? – No. So, actually, if you took
a look at this cow’s milk that I brought here.
– Yeah. – Vitamin D is listed on here.
– It is listed. – But, it wasn’t required before 2020. – Wow. – So now, rolling out in this year. – Can I ask you a question?
– and the next year. Yeah. – It says 10 percent DV. Daily what? – Daily value. – Got it. – So, that means, if you
were doing the serving size, which is one cup. One cup of milk contains
about 10 percent of your need for the day.
– All right. Let’s move down.
– Yeah. – You have more stuff for us. – I do. So, a common complaint is, you know, I have lactose intolerance, or I have different dietary needs. I’m vegetarian or vegan.
– (Wayne agrees) I can’t do cow’s milk. What do I do?
– Okay. – So, there’s a solution. Lactaid is a milk that has
the lactose broken down. – Okay. – So, people can tolerate that. And, then, there’s a
lot of plant-based milks that are fortified with vitamin D. So, some options here that I brought. There soy milk, there’s different nut
milks, lactose-free milks, like I mention. So, these actually tend
to have more vitamin D fortified (Wayne agrees) than milk. – And, they’re great. – And, if all else fails,
there’s the vitamin D supplement. – Yeah. So, again, I usually
recommend talk to your doctor. Talk to your dietician. Don’t just start on a supplement. – (Wayne agrees) – Because it’s a good idea
to get some lab work done and make sure you truly are deficient. – Yeah, and that’s what my doctor told me. – Yeah. Yeah. Why do you bring the glasses over? – Any guesses? – I have no idea. Well, because you should
get out in the sun. Right? – (Lindsay laughs) Yeah. – That’s the key. Be out in the sun to get
the natural vitamin B. – Yeah.
Vitamin D, I should say. So, vitamin D is made by the sunlight. And, again, I mentioned we’re not really having
too much of that here. – Yeah. – But, if you’re wearing
sunscreen, it might be kind of inhibiting some of your vitamin D. So, the goal is to try to get
about, like, 15 to 20 minutes two to three times a week of some sunlight to make that vitamin D that we need. – Great job. – Thank you! – You got through this thing
(text chimes) excellent. Good information for us this morning. – Awesome. Happy to hear.
– Preciate you.