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Get More Vitamin D: Healthy Foods to Add to Your Diet

  • FoodCollection.com

    Salmon

    A 3.5-ounce serving of wild salmon has 360 IU, or 90 percent of the recommended daily value of vitamin D. It's also one of the best sources of omega-3 fatty acids, which are associated with a lowered risk of heart disease, cancer, and depression.

    Try these healthy recipes:

    Pasta with Smoked Salmon & Lemon Cream
    BBQ Salmon with Greens and Sweet Potato
    Lemon Butter Salmon & Broccoli Penne

     
  • Chris Gallo

    Cereal

    It's time to put down the Lucky Charms: one cup of fortified breakfast cereal has 40 IU, or 10 percent of the recommended daily value of vitamin D. You'll also get more energy from iron and vitamin B, giving you plenty of reasons to make time for a healthy morning breakfast.

  • Chris Gallo

    Milk

    One cup of fortified milk contains 98 IU, or about 25 percent of the recommended daily value of vitamin D. Another reason it does a body good: Studies have shown that women who drink 10 or more glasses of milk a week in their teens and 20s have lower rates of breast cancer. So drink up!

     
  • Spencer Jones/Getty Images

    Eggs

    Consider this before deciding on an egg-white omelet: one egg yolk has 20 IU, about 6 percent of your daily value of vitamin D. Eggs are also rich in protein, which will keep you feeling fuller longer.

    Try these healthy recipes:

    Egg & Apple Bruschetta
    Salmon, Spinach, and Cheddar Omelet
    Black Bean Breakfast Burrito

  • Chris Gallo

    Swiss Cheese

    A slice of Swiss cheese contains about 12 IU, which is 4 percent of your daily value of vitamin D. Another reason to choose Swiss: since it's a natural cheese, Swiss contains less sodium than a processed cheese like American cheese or cheese spreads. Goodbye, nachos.

     
  • Scott Little

    Shrimp

    Shrimp cocktail isn't just low in calories — a 3-ounce serving of shrimp also has 129 IU, about 32 percent of your daily value of vitamin D. This little crustacean is also rich in protein and contains zinc, which helps boost your immune system.

    Try these healthy recipes:

    Cilantro-Lime Shrimp Fajitas
    Curried Quinoa Salad with Grilled Shrimp
    Shrimp and Tropical Fruit

  • Marty Baldwin

    Oysters

    At 272 IU per 3 ounces, or 68 percent your recommended daily value of vitamin D, this seafood is more than just a supposed aphrodisiac. Oysters are also a good source of zinc, which helps your immune system and keeps your nails, hair, and eyes healthy.

     
  • Chris Gallo

    Fortified OJ

    A cup of fortified orange juice contains about 100 IU or 25 percent of your recommended daily value of vitamin D. It's also rich in vitamin C, a powerful antioxidant that helps fight disease.

  • Marty Baldwin

    Canned Tuna

    Three ounces of canned tuna in oil has 200 IU or 50 percent of your recommended daily value of vitamin D. Tuna is also a great source of protein and omega-3s, giving you plenty of reasons to keep canned tuna in your pantry.

     
  • Marty Baldwin

    Cod Liver Oil

    It's not the tastiest option, but a tablespoon of this natural supplement has 1,360 IU, or 340 percent of your daily value of vitamin D, making it the best way to supplement your intake. Cod liver oil is also rich in omega-3 fatty acids, protecting you against heart disease, depression, and Alzheimer's.

    Originally published on FitnessMagazine.com, March 2009.

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