3.    Salmon is loaded with vitamin D.

There is plenty of research supporting the link between vitamin D and optimum bone health. That’s why (along with calcium) kids are told to “drink their milk.” But what if there’s a better source of vitamin D than milk?

Oily fish, like salmon, are a darned good way to reap the benefits of vitamin D. In fact, experts say that obtaining vitamin D from fish is better than obtaining it through sunlight or milk products. The New York State Department of Health says that three ounces of salmon generally have 566 IU of vitamin D. However, just 115 to 124 IU of vitamin D can be found in eight ounces of milk.

But why do we need vitamin D in addition to calcium? Isn’t calcium alone enough?

The answer is no. According to the National Institutes of Health (NIH), vitamin D helps the body to absorb calcium, which keeps bones strong. This is why vitamin D is so important for bone health.

And that’s not all. In addition, vitamin D helps with cell growth, immune function, and the reduction of inflammation in the body. Experts say it might even help to prevent breast cancer.

The recommended daily allowance of vitamin D for adults under 70 is 600 ICU per day. One serving of salmon nearly meets this requirement, making it an excellent source of this important nutrient.