When getting your daily dose from the sun isn’t an option, here’s what you should eat.
Fatty fish such as salmon, herring, and tuna are not only good for your heart and brain, thanks to the omega-3 fatty acids, but they also provide plenty of vitamin D. The fat in the fish also helps your body absorb vitamin D. A bonus? Fish is an excellent source of lean protein to help your muscles recover.Vitamin D is often added to milk and orange juice, but its content is significantly less than fatty fish.
A cup of fortified orange juice has about 17 percent of your daily needs, while fortified milk has 16 percent. Plus, calcium is the go-to bone health nutrient, but it needs vitamin D to be absorbed, says Bruno, so consuming both in one drink does the trick.Many cereals are fortified with vitamin D. Bruno suggests pairing one with fortified milk and orange juice for a balanced breakfast that’s high in vitamin D.
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