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11 Foods High in Vitamin D

Vitamin D is an essential vitamin for not only stronger bones and healthier muscles but also improving one’s overall health. While the sun is many people’s best natural source for vitamin D, exposure to the harmful rays can increase the risk of cancer. Older people overtime absorb less vitamin D through the sun and this is where it becomes essential to consume the vitamin through other means such as diet. It is recommended that adult consumed approximately 600 International Units (IU’s) per day and those who are over 70 consume 800 IU’s to make up for the decreased absorption through sunlight.

Daily exercise can also complement in assisting the body in producing more vitamin D and is also a great way to improve the strength of bones and muscles. While a lack of vitamin D is not life threatening it can cause problems later in life such as osteoporosis, depression and fatigue.

If you are searching for ways to improve your daily intake of vitamin D, try bringing more of these foods into your diet as well as a healthy balance of calcium to life a healthier, fuller life with an ultimately stronger body.


Fish which is high in fat such as salmon, trout, mackerel, tuna and even high can be a fantastic source of vitamin D. If you are struggling to reach your daily recommended intake of vitamin D, a 3 ounce sockeye salmon fillet contains well over half of the Institute of Medicine’s dietary allowance. WIth 450 international units (IU’s) of vitamin D it gives you a good start on the recommended intake of 600 IUs.

Fish is also an essential part of any diet looking to increase omega-3 fatty acids and makes a great addition to many meals.