(NaturalNews) People need adequate amounts of vitamin D in order to maintain their health. This vitamin has been linked to stronger bones as well as a lower risk of obesity, depression and Alzheimer's disease. With the health concerns associated with too much exposure to the sun -- a primary way for the body to be able to convert the sun's energy into a necessary form of vitamin D -- that can result in skin cancer, people have started slathering on lots of sunscreen as a deterrent. While some health experts debate the necessity of supplements that target this vitamin, there are other ways to get more vitamin D. The following foods can help increase the amount of vitamin D that a person is exposed to.
1. Fatty fish
Salmon is one of the most popular fish species that are consumed. While many people do so primarily for the taste, salmon is also a great source of vitamin D. Other fatty fish species that are high in vitamin D include tuna, cod and halibut. Health experts recommend that people obtain about 600 IU of vitamin D each day, and a 3-ounce serving of fatty fish provides about 450 of those.
2. Fortified orange juice
Many of the manufacturers of orange juice today fortify this popular drink. Some brands can have as much as 100 IUs for each 8-ounce glass. In addition, many brands of orange juice have also added calcium. This combination is ideal, as vitamin D helps with the absorption of calcium.
The yolks of eggs are the part that contain the most vitamin D. Some manufacturers of eggs have even more elevated levels of vitamin D than is typical. One brand, Eggland's Best, for example, was shown to have more than four times the amount of vitamin D than ordinary eggs. This amount equals about 30 percent of the daily requirements for adults.
4. Fortified cereal
Many varieties of cold and hot cereals that are on the market today are fortified with vitamin D. By choosing carefully, it is possible to find ones that have up to 300 IUs of the vitamin per serving. This is half of the recommended daily amount. When made with fortified milk, it is possible to nearly reach the recommended amount with the first meal of the day.
5. Fortified milk
Nearly all cow's milk is fortified with vitamin D. A typical 8-ounce glass of fortified cow's milk contains about 100 IUs of vitamin D, though some brands may contain even more. Soy, rice and almond milk are other commercially available formulations that are almost always fortified.
With the strategic use of the above foods and beverages, it is possible for the average person to craft a daily menu that allows them to reach the daily requirements of this important vitamin.