Are you getting enough vitamin D? According to studies up to 41 percent of adult Americans are deficient in this vital nutrient – raising the risk for obesity, heart disease, diabetes, osteoporosis, some cancers and depression.

The National Institute of Health advises that adults in the age range of 19 - 70 years old get at the least 600 international units (IU) of vitamin D each day. This amount is hard to get from just the sun. Symptoms that may indicate you have a deficiency are — crankiness, high blood pressure and sleepiness. Following, are ways you can get more vitamin D from you diet.

Have Salmon for Dinner Once a Week

Though vitamin D is naturally present naturally in a limited amount of food. The best way to acquire it is in fatty fish like sardines, salmon and herring. Adding salmon — a noted super food which is also a rich source of omega-3 fatty acids and lean protein — is easy to include in your weekly meal rotation. Just one small to medium fillet will provide you with your recommended daily vitamin D intake. You can also have wild canned salmon, which is available all year-round.

Look for Fortified Breakfast Cereals

Check your labels when shopping in the cereal aisle, as a lot of cold cereals are now vitamin D fortified. (The amounts vary between brands). You can also find the nutrient added into some yogurt and orange juice brands.

Add Mushrooms to Your Meals

Chanterelle or morel — mushrooms are low-cal and delicious ingredient that can be added to a meal, or have by themselves, to increase your vitamin D (exact amounts depends on the type).

Reach for mushrooms the next time you go to a salad bar; try new ways to add to dishes or top your burger with sautéed slices. Keep in mind, that if you buy mushrooms from the grocery store, that stores now have mushrooms which have had exposure to ultraviolet light, which increases their vitamin D levels.

Order an Omelet

Eggs are a great source of vitamin D, with two large eggs containing about a tenth of the daily dose of vitamin D. Even though they have a high cholesterol content, eggs don't raise your cholesterol levels like that of saturated fat. So feel free to have omelets for breakfast on a regular basis. Keep in mind the importance of eating the whole egg as the vitamin D comes from the yolk. Eggs are a great source of other vitmamins andminerals, making it a great addition to your eating plan.

Start Buying Canned Tuna

An excellent pick for a rich vitamin D diet. Not only is it versatile and easy to store but is also inexpensive. Keep a few extra cans in your pantry for a rich protein salad topping or easy, healthy sandwiches. When shopping look for the light canned tuna which has the most vitamin D - approximately 150 IU for each 4 ounces.

Eat More Ricotta Cheese

You may be surprised to know that most cheeses are very low in vitamin D because they’re not fortified. Ricotta cheese, however, has the most natural cheese source of this nutrient, having 25 IUs of vitamin D (which is five times more than other cheeses).

Coupled with fruit like antioxidant packed blueberries or grapes, Ricotta makes a tasty healthy snack. For a weekend breakfast, you could try Ricotta Blueberry Pancakes which are delicious and low in calories which is helps in weight loss.

Try Beef Liver

Your grandmother was on to something. Generally the flavor is milder and it's more tender than some other meats. Beef liver contains significant amounts of minerals, vitamin, protein, essential amino acids and includes vitamin D (42 IUs for three ounces of liver).

Drink Your Milk

It does your body good — in more than one way. Not only is it rich in calcium for bone strength, it is also fortified with vitamin D. Most milk, which is commercially produced in America, has a minimum of 200 IU for each 8 ounce cup. Skim milk doesn't have as much as full cream milk. You will, however, still get around 20 percent of the recommended daily value from just one glass of the low-fat milk. Another great option is soy milk which has up to 300 IU for each cup.

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