Nutrient: Fortified milk.
Vitamin D is an essential nutrient that is produced by sunlight in the skin and that occurs naturally in such animal foods as fatty fish, eggs, butter, and liver. Recent research indicates, but has not yet proven, that the great majority of people are not getting enough vitamin D from sunlight or consuming enough in the form of foods or dietary supplements (look for vitamin D3). Increasing our consumption of vitamin D might reduce the risks of colon cancer, high blood pressure, and heart disease. Though the official recommended intake of D is 400 IU per day, it would be worth shooting for closer to 1,000. (Talk to your doctor about any special concerns related to your specific health situation.)