Did you know that Vitamin D is essential for bone health and can help with fighting depression? Or that Vitamin D deficiency has been connected to obesity and difficulty losing weight?

You can soak it in from the sun, and you get it from the foods you eat! Here are the top 5 ways to get more Vitamin D into your diet:

01 Salmon

3 ounces of salmon has 100% of your daily recommendation for Vitamin D. And as an added bonus, you get a good dose of heart-healthy omega-3 fatty acids! It only get’s better – salmon is DELISH and can be prepared so many different ways. Check out these 100 recipes curated by Cooking Light, or ask your Health Advisor for recommendations specific to your tastes and health needs.

02 Fortified Milk

1 cup of fortified milk also has 100% of your daily recommendation for Vitamin D, as well as a healthy calcium boost. Enjoy in your morning oatmeal, or in place of soda.

03 Mackerel

3 ounces of mackerel has 57% of your daily recommendation for Vitamin D, and like salmon, it’s rich in omega-3 fatty acids. Mackerel also contains a good amount of monounsaturated fatty acids (MUFA) which have been shown to support diabetes prevention and blood sugar control, potassium, which helps with blood pressure, and anti-inflammatory compounds, which reduce joint pain with RA.

But how to prepare it? Mackeral is an oily fish, so eat it like steak – exercise portion control. Grill it, use a broiler for crispy skin, or do a quick sear on both sides using a hot cast iron pan.

04 Tuna

3 ounces of tuna has 57% of your daily recommendation for Vitamin D. Canned tuna goes great on top of this simple salad, or you can mix it up with one of these recipes.

05 Eggs

1 large egg has 10% of your daily recommendation for Vitamin D. FYI: It’s mostly in the yolk! Try a veggie omelette or scramble,  throw this egg salad on top of some simple greens, or try these deviled eggs – they’re kind of (dare we say it) heavenly.

There are so many great ways to get your vitamin D, and they all have one thing in common: you can enjoy them! Soak up the sun. Enjoy a delicious meal. Enjoy your healthy life.

 

   Want more tips and recommendations?

 

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