12 delicious ways to eat more vitamin D

Our bodies need vitamin D for all kinds of important things, including keeping bones strong, reducing inflammation, and helping cells grow. Not to mention studies have found links between vitamin D deficiency and "bone loss, kidney disease, lung disorders, diabetes, stomach and intestine problems, and heart disease" according to Mayo Clinic.

The recommended dietary allowance (RDA) for vitamin D is 600 IU for people between ages 1 and 70, and 800 IU for people over age 70. There are very few foods that naturally contain vitamin D, which is why we rounded up these tasty recipes so you can be sure you're getting the most vitamin D bang for your bite.

Spice up your typical burger with this healthier bunless alternative. Fatty fish like salmon are great sources of vitamin D, and this tasty recipe gives you an added bonus of omega-3s.

3 oz of salmon contains 730 IU of vitamin D (121% Daily Value (DV) for people under 70, 91% for people 70+).

Grab the recipe from Pinch of Yum.

Get your pizza fix by piling your favorite toppings on these portobello mushroom caps, which also happen to be full of vitamin D.

1 cup of portobello mushroom contains 634 IU of vitamin D (105% DV for people under 70, 79% for people 70+).

Grab the recipe from Skinny Mom.

If you love PF Chang's lettuce wraps, you'll really love this guilt-free version. The secret ingredient is tofu, which is a good source of vitamin D.

2 package of lite tofu contains 139 IU of vitamin D (23% DV for people under 70, 17% for people 70+).

Grab the recipe from Well Plated.

Almond milk is an unexpectedly great source of vitamin D. The next time you're craving a chocolatey snack, try this pudding.

8 fl oz of almond milk contains 101 IU of vitamin D (17% DV for people under 70, 13% for people 70+).

Grab the recipe from Against All Grain.

The perfect healthy dessert! Just make sure the yogurt you use is fortified with vitamin D.

6 oz of fortified yogurt contains 88 IU of vitamin D (15% DV for people under 70, 11% for people 70+).

Grab the recipe from Babble.

Add some more vitamin D to this fishy recipe by opting for fortified eggs.

3 oz of catfish have 425 IU of vitamin D (70% DV for people under 70, 53% for people 70+).

Grab the recipe from Bowl of Delicious.

By now you've probably noticed mushrooms are a great source of vitamin D. When it comes to shiitake, though, opt for dried, which have double the D of the fresh fungi. (Pro tip if you need them fresh: Soak dried mushrooms in water and they'll plump right up.)

20 dried shiitake mushrooms have 115 IU of vitamin D (19% DV for people under 70, 14% for people 70+).

Grab the recipe from Epicurious.

In Turkey, balik ekmek sandwiches can be made with any local fish, but this recipe from Turkish chef Mehmet Gürs relies on the vitamin D-heavy mackerel — and is deliciously balanced with a creamy roasted-garlic purée.

1/2 filet of mackerel has 402 IU of vitamin D (67% DV for people under 70, 50% for people 70+).

Grab the recipe from Delish.

This recipe marries the favourites of forest foragers and Southern chefs: morels and grits. Not only do the little fungi boast a hit of vitamin D themselves, but you can opt for D-fortified milk, cheese, and butter to get an extra dose in this recipe.

1 cup of morel mushrooms has 136 IU of vitamin D (22% DV for people under 70, 17% for people 70+).

Grab the recipe from Delish.

Soy milk is one of the easiest foods to fortify with vitamin D — and because it blends so seamlessly in smoothies, you can score the nutrient with every post-workout sip. We love this superfood-packed recipe because, in addition to D, you're scoring a ton of other vitamins and minerals, too.

1 cup of fortified soy milk has 425 IU of vitamin D (71% DV for people under 70, 25% for people 70+).

Grab the recipe from I Love Vegan.

Sardines are great practice for grill novices because the oily fish is harder to overcook than its more delicate white fish cousins. Here, the D-rich fish has been not only grilled, but combined with a Mediterranean-inspired salad to add that extra tang with each bite.

3 sardines have 69 IU of vitamin D (11% DV for people under 70, 8% for people 70+).

Grab the recipe from Delish.

A staple of islanders' diets, poke bowls are traditionally meals of rice, spices, and seasoned raw tuna (sometimes salmon). Luckily, you don't have to head to Hawaii to taste this delicious and D-packed dish.

4 oz of tuna have 80 IU of vitamin D (13% DV for people under 70, 10% for people 70+).

Grab the recipe from Delish.