Superfoods, Better Moods

The Best Foods for Every Vitamin and Mineral

Want to get your nutrients the natural way? We break down the best food sources for 20 of the most important.
best-food-for-vitamin-d-swordfish

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Vitamin D

Why you need it: Vitamin D, which our body generates on its own when our skin is exposed to sunlight, helps spur calcium absorption and bone growth. It's also important for cell growth, immunity, and the reduction of inflammation.

Where to get it: Fatty fishes—including swordfish, salmon, and mackerel—are among the few naturally occurring dietary sources of vitamin D. (Cod liver oil is tops, with 1,360 IU per tablespoon, while swordfish is second with 566 IU, or 142% DV.) Most people tend to consume vitamin D via fortified foods such as milk, breakfast cereals, yogurt, and orange juice.

Try this recipe: Swordfish Mexicana

Next: Vitamin E

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