I want to make a Vitamin D-rich meal for my family. But what should I buy?

My grocery list should include eggs, fatty fish and vitamin D-fortified milk and orange juice.

Vitamin D is an essential vitamin in how our bodies function. It helps our bodies absorb calcium, which keeps our bones and muscles healthy and strong.

Basking in the sun is not the best way to get vitamin D. Sizzling in the sun or tanning booth will only increase your risk for skin cancer.

Fortunately, most people receive enough vitamin D through the foods they eat or through supplements, said Matthew Bartels, M.D., of Excellus BlueCross BlueShield.

To indulge in a vitamin D-rich diet, try the following meals:

Breakfast

“Milk is fortified with Vitamin D, and so are some yogurts,” said Patricia Salzer, a registered dietitian at Excellus BCBS.  “Many ready to eat cereals are also fortified. Try cereal with yogurt or milk for double sources of vitamin D.”

Lunch

Swiss cheese and the yolk of an egg are rich with vitamin D. Try a Swiss cheese omelet for your mid-day meal, adding mushrooms for an extra dose of the vitamin. Mushrooms exposed to sunlight have extra vitamin D, so look for mushrooms labeled “sun grown,” Salzer said.

Dinner

Fatty fish are among the top sources of vitamin D. Consider serving a salmon feast, or a tuna fish sandwich, for your next meal.

For more information on vitamin D, go to brand.excellusbcbs.com/infographics/vitamind.php

Joy Auch