Vitamin D is critical to several different systems in your body. It partners with your digestive system to help your gut absorb calcium from the foods that you eat. Calcium is vital for building and maintaining strong and healthy bones. Vitamin D also blocks the release of the parathyroid hormone, which makes bones weak and brittle by reabsorbing bone tissue. The Calcium and Vitamin D relationship improves your skeletal health, as well as the condition of your teeth. Vitamin D is unique because it is not found in fresh fruits and vegetables, like most other essential vitamins. Vitamin D is obtained through sun exposure, specific foods, and over-the-counter supplements. Those with limited sunlight exposure should take care to get the proper vitamin D intake. There are also many foods that are easy to incorporate into your diet to boost Vitamin D levels without taking supplements.

1. Fresh Fatty Fish

Fatty fish will not only provide you with a good amount of vitamin D per serving, but you’re also getting those healthy omega-3 fatty acids. The fish that contains the most vitamin D? Herring. One ounce of herring contains 115% of your daily recommended intake of vitamin D. Other fatty fish include salmon, sardines, mackerel, and bluefish. For another example, a whole fillet of catfish 199% of your recommended allowance of vitamin D. These fish can be consumed baked, broiled, or even pickled, in the case of the herring and sardines. If you don’t care for the taste of fish, you may opt for Fish Oil supplements, instead, giving you both the Vitamin D you need and the Omega-3 fatty acids.