Vitamin D Foods

While you probably know that the body produces vitamin D when exposed to sunlight, there are also other ways to get the crucial nutrient.

However, there are only a handful of foods that contain the nutrient naturally, part of the reason why only about 20 percent of our vitamin D comes from our diet, according to WebMD.

Most of the vitamin D that we do get from the foods we eat comes from fortified foods, according to the Office of Dietary Supplements, like orange juice, milk and cereal.

Vitamin D increases calcium absorption — which is why those fortified picks come with a hefty dose of both. It also promotes healthy skin and may even fight depression.

Some people opt to take vitamin D supplements to reach the 600 International Units (IUs) recommended for most adults. (As many as 4,000 IUs a day may still be safe, Scientific American reported, and could provide even greater health benefits.)

But, especially as the days get shorter, it becomes harder to spend time soaking up the sun, and you shouldn’t spend too much time sunscreen-free anyway. To get the most vitamin D from your diet possible, try adding these natural sources to your meals today.