The problem: Vitamin D isn’t found in many foods
With about 20 to 25 minutes of sun exposure daily you’ll get enough vitamin D, Stephen Honig, MD, director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City, told Health.com. But what if that’s not possible? Vitamin D has been positively linked to stronger bones and to a lower risk of Alzheimer’s, obesity, and depression. (How it works: The sun’s energy helps convert a chemical in your skin into a form of vitamin D.) So you need to be strategic. While experts debate whether supplements are necessary or helpful for most healthy people, eating more of these vitamin D-rich foods is a great way to get what your body needs. Don’t miss these nine signs your body might not be getting enough vitamin D.
Fatty fish (like salmon, halibut, cod, and tuna) is one of the best food sources of vitamin D. A 3-ounce fillet delivers about 450 IU, which is close to the 600 IU that experts recommend most people eat daily.