10 foods rich in Vitamin D

Vitamin D is essential for bone health, immune system, regulating blood pressure and even fighting depression. The most important source of vitamin D is the sunlight. But how can you ensure the regular intake of the vitamin if you live in the northern countries where we don't see much of the sunlight from October till April?

Here is a list (obviously non-exhaustive!) of products that contain vitamin D. The recommended daily intake of this vitamin is 600 international units (equal to 15 miligrams of cholecalciferol) for people under 70 years old and 800IU (equal to 20 miligrams of cholecalciferol) for people over 70 years old.

There are natural and fortified sources of vitamin D. Natural ones include mostly:

1. fish: salmon, mackerel, sardines, tuna, cod liver... (Bonus: healthy omega3!)

2. beef or calf liver

3. egg yolks

4. some mushrooms

Fortified sources (the dose of the vitamin depends on the brands, some are more fortified then others so you need to pay attention to the labels) include:

5. milk, almond milk, soymilk

6. yogurt,

7. orange juice

8. breakfast cereals

9. oatmeal

10. cheese

So, if you are feeling blue, try eating more fish and dairy products to help yourself feel better

If you know any nice recipes including fish, you are more than welcome to share them with other members!