The problem: Vitamin D isn’t found in many foods
According to Harvard Medical School, 10 to 15 minutes of sun on the arms and legs a few times a week can generate nearly all the vitamin D we need. That’s because the vital bone-strengthening vitamin–plus these 23 vitamin D benefits that can save your life–is the only one that your body can make itself. “But with desk jobs and increased sunscreen use, sometimes it’s not possible to get enough sun exposure to get your vitamin D,” says Wesley McWhorter, MS, RD, chef and dietitian at UTHealth School of Public Health in Houston. While there aren’t many rich food sources of this vitamin, the following will ensure you’re getting your fill. (Are you getting enough? Find out these 9 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, says McWhorter. A 3-ounce fillet delivers about 450 International Units (IU), which is close to the 600 IU that experts recommend most people eat daily.