Without vitamin D, our bodies would be unable to absorb calcium. 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.


Vitamin D is unique because it is not found in fresh fruits and vegetables, the sources of most other essential vitamins. Vitamin D is obtained through sun exposure, specific foods, and supplements. Those with limited sunlight exposure should take care to get the proper vitamin D intake from certain foods and supplements when necessary.

So how can you incorporate more vitamin D in your diet? Eat these foods!

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 (28g) of herring contains 460 international units (IU), or 115% of your daily recommended intake (DRI) of vitamin D.



A whole fillet of catfish (about 160g) contains 795 IU, or 199% of your DRI of vitamin D. Other seafood that contains vitamin D include oyster (6 pieces, or 84g for 67%) and salmon (3 oz. for 100%) among others.