Eating Fatty Fish

The most efficient way to get enough vitamin D in your diet is by eating fatty fish, like salmon, tuna, trout, mackerel and eel. You can get more than two-thirds of your daily dose of vitamin D from one 3-ounce (oz) portion of sockeye salmon.

Fish does not have to be fresh-caught to be beneficial. Canned light tuna, for example, packs about 150 IU of vitamin D for every four ounces. Canned sardines offer a little more than 40 IU of vitamin D for every two you eat.

Eating oily fish may also have a side benefit if you have psoriatic arthritis. This type of fish is also rich in omega-3 fatty acids. According to the Arthritis Foundation, omega-3 fats can help ease joint swelling and pain by tamping down inflammation.

Fatty fish can be high in mercury, though, so if you are pregnant or nursing, you may need to speak to your doctor about how many servings per week you can safely consume.