5. Vitamin D
The vast majority of us, especially those who live in northern climates are vitamin D deficient. As we all know, the best source of vitamin D is the sun, and Hostler suggests that as little as 10 to 15 minutes of sun exposure every single day is quite enough to prevent a vitamin deficiency.
“Vitamin D contributes to good bone health and boosts the body’s immune system, which is why it’s important to have an adequate intake of it,” she says. Without this essential vitamin, you could end up with weakened bones as well as with an increased risk for depression and diabetes. The only issue with relying on foods when it comes to vitamin D is that “dietary vitamin D is provided in only a few food sources, of mainly animal origin,” Hostler says.
That’s mainly why vitamin D is one of the vitamins that vegetarians are lacking or they aren’t getting enough of it. You should consider eggs, cheese, salmon, tuna, and cow’s milk, however, if you’re a vegan, try fortified orange juice, soy milk, cereal, and shiitake mushrooms. Supplements can help you get the recommended 600 IU a day (800 IU a day if you’re over 70).