Data presented this week at the American Association for Clinical Chemistry (AACC) meeting showed that Americans have low vitamin D levels that go undetected because of lack of testing. A study presented at the conference showed that only 23 percent of Americans have vitamin D levels over 30 nanogram/millilitre (ng/mL), a level that many experts agree is needed for optimal health.

People who have low vitamin D levels are at risk for many chronic diseases.

 
Some of these diseases include rickets, weak muscles and bones, and dementia in older adults. The risk factors for vitamin D deficiency include:

• Having darker skin
• Having inflammatory bowel disease
• Being eldery
• Being obese
• Having limited sun exposure

Here’s how to limit your risk of having low vitamin D:

• Get outside for 15 minutes of sun exposure each day.
• Take a daily multivitamin.
• Eat vitamin D fortified foods like yogurt, milk, and cheese.
• Eat foods naturally rich in vitamin D like eggs, salmon, mushrooms, beef and shrimp.
• Get tested for low vitamin D so that you can take action early.

As always, the best defense for deficiency is eating real, whole foods rich in nutrients. Check out some of these top recipes that are rich in vitamin D:

Broiled Salmon with Citrus Yogurt Sauce

Baked Eggs in Mushrooms with Zucchini Ragout

Goat Cheese Croquettes

Steak and Carménère Mushroom Sandwich