Summer days are the perfect time to get some vitamin D, but if you’re wearing sunscreen to protect your skin, you may risk a D deficiency. Research has shown getting adequate vitamin D (a minimum 600 IU daily) helps prevent cognitive decline, cancer, depression, osteoporosis, cardio- vascular disease, and type-2 diabetes. 

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But don’t shelve the SPF yet: “Increasing sun exposure without adequate sunscreen will increase your risk of skin cancer,” says Linda Ciofu Baumann, Ph.D., member of the U.S. Preventive Services Task Force. Instead, focus on eating D-rich foods such as fortified milk, juice, and cereal; fatty fish like tuna, salmon, and mackerel; and cheese or egg yolks. Or consider taking a D2 or D3 supplement.