News flash: Most humans are lacking in vitamin D—especially in the winter, when there’s less opportunity to soak up the sun. According to the National Institutes of Health, women between the ages of 19 and 50 should aim to get 600 IUs (International Units) of vitamin D every day. While very few foods are naturally high in the vitamin (meaning you might want to consider taking a vitamin D supplement), there are certain healthy foods you can eat to up your intake. Here are six, along with delicious ways to prepare them.