Vitamin D plays a critical role in the body. It partners with the digestive system to help the gut absorb calcium from foods. Calcium is vital for building and maintaining strong and healthy bones. Vitamin D is unique because it is not found in fresh fruits and vegetables, like most other essential vitamins. Instead, the body obtains it through sun exposure and some specific foods. Anyone who takes vitamin D supplements should ensure they also consume adequate magnesium, as this mineral works with the parathyroid glands to activate the vitamin D.
Fish, especially fatty types, not only contain a good amount of vitamin D per serving, but they also provide the body with omega-3 fatty acids. Herring contains the most vitamin D, but others including salmon, catfish, sardines, mackerel, and bluefish are also high in this essential vitamin. People who don't eat much fish can opt for fish oil supplements, which deliver vitamin D and omega-3 fatty acids in what some consider a more palatable format.
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