Good Sources of Vitamin D

| 10/24/2011 10:15:00 AM

Vitamin D plays many important roles in the body. It helps the body absorb calcium and maintain bone strength; it fights seasonal depression and helps maintain good mental health; and it even plays a role in keeping our immune systems healthy. All the latest news has hyped up vitamin D deficiency and the many negative health affects—from rickets in children to obesity, high blood pressure and even cancer in adults—that can result from it. Before you work yourself into a tizzy over whether you’re getting enough vitamin D, take a close look at your lifestyle.

The typical adult needs anywhere from 20 to 30 minutes of bright sun exposure to make enough vitamin D. However, a variety of factors—working inside, weak winter sunlight, and so on—can prevent that from happening, making it crucial to find supplemental sources of this important nutrient. Luckily, vitamin D can be found in several natural food sources. Interested in pumping up your natural intake of this essential nutrient? Check out these good food sources of vitamin D!

salmon on cedar planks on the grill 

Fatty fish such as salmon, tuna, mackerel, sole and flounder are good sources of vitamin D. Salmon contains the highest amounts with between 400 and 500 IU of vitamin D per half fillet. While farm-raised salmon are technically fattier, wild-caught salmon contain more vitamin D and omega-3 fatty acids than their farm-raised cousins. (Wild-caught salmon is also a more sustainable option!) Other fish such as tuna and mackerel can contain between one-third and one-fourth of the daily recommended intake of vitamin D.

Featured Recipes: 

Maple-Glazed Salmon
Salmon in Luxurious Green Sesame Pipian