A List Of Foods High In Vitamin D
Vitamin D is an essential nutrient that plays a vital role in bone health, immune function, and overall well-being. While you can get vitamin D from sun exposure, certain foods are also rich sources of this vital nutrient. Here are some of the best foods high in vitamin D:
Fatty Fish
Fatty fish like salmon, tuna, and mackerel are excellent sources of vitamin D. A 3.5-ounce serving of cooked salmon contains 360 IU of vitamin D, while the same amount of canned tuna provides 154 IU. Mackerel is also a great option, with 345 IU per 3.5-ounce serving.
Cod Liver Oil
Cod liver oil is a potent source of vitamin D, with a single tablespoon containing 1,360 IU. It's also rich in omega-3 fatty acids, making it a great supplement for overall health.
Egg Yolks
Egg yolks are a great source of vitamin D, with one large egg providing 44 IU. While egg whites are lower in vitamin D, they're still a healthy source of protein.
Mushrooms
Mushrooms are one of the few plant-based sources of vitamin D. While most mushrooms contain little vitamin D, certain varieties like shiitake mushrooms can provide up to 1,600 IU per 3.5-ounce serving when exposed to ultraviolet light.
Fortified Foods
Many foods are fortified with vitamin D, including milk, orange juice, cereal, and yogurt. Check the label to see how much vitamin D is added, as the amount can vary widely between products.
Conclusion
Ensuring adequate vitamin D intake is important for overall health and well-being. While sun exposure and supplements are common ways to get vitamin D, incorporating these vitamin D-rich foods into your diet can also help you meet your daily needs.