Vitamin D

The following information is from Fitness Magazine:

"Vitamin D is crucial for protecting against cancer, diabetes, depression, and heart disease. Although the recommended daily dose of vitamin D is 400 international units (IU), new research suggests taking at least 1,700 IU of vitamin D daily to get its health benefits. And while sunshine is the best source of vitamin D, you can still load up on the vitamin by adding these vitamin D-rich foods to your diet.

Salmon

A 3.5-ounce serving of wild salmon has 360 IU, or 90 percent of the recommended daily value of vitamin D. It's also one of the best sources of omega-3 fatty acids, which are associated with a lowered risk of heart disease, cancer, and depression.

Cereal

It's time to put down the Lucky Charms: one cup of fortified breakfast cereal has 40 IU, or 10 percent of the recommended daily value of vitamin D. You'll also get more energy from iron and vitamin B, giving you plenty of reasons to make time for a healthy morning breakfast.

Milk

One cup of fortified milk contains 98 IU, or about 25 percent of the recommended daily value of vitamin D. Another reason it does a body good: Studies have shown that women who drink 10 or more glasses of milk a week in their teens and 20s have lower rates of breast cancer. So drink up!

Eggs

Consider this before deciding on an egg-white omelet: one egg yolk has 20 IU, about 6 percent of your daily value of vitamin D. Eggs are also rich in protein, which will keep you feeling fuller longer.

Swiss Cheese

A slice of Swiss cheese contains about 12 IU, which is 4 percent of your daily value of vitamin D. Another reason to choose Swiss: since it's a natural cheese, Swiss contains less sodium than a processed cheese like American cheese or cheese spreads. Goodbye, nachos.

Shrimp

Shrimp cocktail isn't just low in calories -- a 3-ounce serving of shrimp also has 129 IU, about 32 percent of your daily value of vitamin D. This little crustacean is also rich in protein and contains zinc, which helps boost your immune system.

Oysters

At 272 IU per 3 ounces, or 68 percent your recommended daily value of vitamin D, this seafood is more than just a supposed aphrodisiac. Oysters are also a good source of zinc, which helps your immune system and keeps your nails, hair, and eyes healthy.

Fortified OJ

A cup of fortified orange juice contains about 100 IU or 25 percent of your recommended daily value of vitamin D. It's also rich in vitamin C, a powerful antioxidant that helps fight disease.

Canned Tuna

Three ounces of canned tuna in oil has 200 IU or 50 percent of your recommended daily value of vitamin D. Tuna is also a great source of protein and omega-3s, giving you plenty of reasons to keep canned tuna in your pantry.

Cod Liver Oil

It's not the tastiest option, but a tablespoon of this natural supplement has 1,360 IU, or 340 percent of your daily value of vitamin D, making it the best way to supplement your intake. Cod liver oil is also rich in omega-3 fatty acids, protecting you against heart disease, depression, and Alzheimer's."