Vitamin D Foods: The Best Natural Sources to Add to Your Diet

Photo by: Flickr:BrownGuacamole
Salmon There are a number of seafood options with a hearty dose of vitamin D. Salmon is high on the list; three ounces of canned sockeye clocks in at nearly 650 IUs, ... more 
Photo by: Flickr:BrownGuacamole
Salmon There are a number of seafood options with a hearty dose of vitamin D. Salmon is high on the list; three ounces of canned sockeye clocks in at nearly 650 IUs, more than you need in one day. And three ounces of fresh sockeye has almost 450 IUs.

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Sat, Oct 13, 2012 9:06 PM EDT

While you probably know that the body produces vitamin D when exposed to sunlight, there are also other ways to get the crucial nutrient.

However, there are only a handful of foods that contain the nutrient naturally.

Most of the vitamin D that we do get from the foods we eat comes from fortified foods , according to the Office of Dietary Supplements, like orange juice, milk and cereal.

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Vitamin D increases calcium absorption -- which is why those fortified picks come with a hefty dose of both. It also promotes healthy skin and may even fight depression.

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Some people opt to take vitamin D supplements to reach the 600 International Units (IUs) recommended for most adults.

But, especially as the days get shorter, it becomes harder to spend time soaking up the sun, and you shouldn't spend too much time sunscreen-free anyway. To get the most vitamin D from your diet possible, try adding these natural sources to your meals today.

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