These foods hit a sweet spot: They’re vitamin-rich and easy to enjoy. Add them to your next shopping list.
1. Sockeye Salmon Is a Lean Source of Protein
Not only is salmon a great option if you’re looking for lean protein to add to your diet, but it’s also rich in the sunshine vitamin. According to the Office of Dietary Supplements, a division of the NIH, 3 ounces (oz) of cooked sockeye salmon offers about 447 IU of vitamin D. Add it to your dinner rotation with this flavorful Dijon-based recipe. Other cold-water fatty fish, like mackerel, sardines, and swordfish, also have similarly high levels of vitamin D, adds Kelly Pritchett, PhD, an assistant professor of sports nutrition, clinical nutrition, and eating disorders at Central Washington University in Ellensburg. Vitamin D is increasingly being linked to immunity and can also help protect against major diseases. According to an April 2014 study published in the BMJ, adults with low levels of vitamin D had a 35 percent increased risk of dying from heart disease and a 14 percent greater likelihood of dying from cancer.