Aptly nicknamed "the sunshine vitamin," vitamin D has more bright news: Studies suggest that it's key to fighting bone loss, hypertension, and autoimmune diseases. The recommended adult daily allowance was recently upped to 600 International Unites (IU)--and sun exposure alone won't provide enough vitamin D to meet your needs, especially if you use sunscreen. In addition, take a supplement and eat foods rich in vitamin D, like the salmon and anchovies in our Roast Salmon with Sweet Chipotle Glaze and anchovies in our Bagna Cauda Dip.
Go Fish
A 3.5-ounce serving of
salmon can range from 240 IU of vitamin D (for farmed) to 988 IU (for wild). Other fish rich in vitamin D include canned tuna and mackerel.
Can-Do
A 3-ounce can of
sardines packs 240 IU of vitamin D, or 40 percent of the daily value for adults.
Milk It
In America, dairy
milk (including whole, low-fat and nonfat) has been fortified with vitamin D since the 1930s. You'll find at least 100 IU in an 8-ounce glass.
Get Cracking
Thanks to the yolk, one large
egg has about 25 IU. Whip up a three-egg omelet, and you've got about 13 percent of your daily allotment by the time you finish breakfast.
Photo by Tom Schierlitz