5. Get Enough Vitamin D
Vitamin D plays a crucial role in the absorption of calcium from the gut. Therefore, getting enough vitamin D is essential to prevent kidney stones. The recommended daily allowance (RDA) for Vitamin D varies by age and sex, with adults aged 19-70 years requiring 600-800 IU (15-20 mcg) per day.
Sunlight is a natural source of Vitamin D, as the body produces it when the skin is exposed to ultraviolet B (UVB) rays. However, factors such as geographical location, time of year, and skin type can affect the amount of Vitamin D produced by sunlight exposure. As a general rule, exposing your face, arms, and legs to sunlight for 15-20 minutes a day, three times a week, can help maintain adequate Vitamin D levels.
Dietary sources of Vitamin D are limited but can contribute to meeting your daily requirements. Fatty fish like salmon, mackerel, and sardines, as well as fish liver oils, are rich in Vitamin D. Other sources include fortified foods, such as milk, orange juice, and cereals, and small amounts can be found in egg yolks, cheese, and beef liver. (6)
