Which Foods Are Good Sources Of Vitamin D
Vitamin D is an essential nutrient that the body needs to maintain strong bones and teeth, support the immune system, and regulate mood. While the body can produce vitamin D when exposed to sunlight, many people do not get enough of this important nutrient from the sun alone. Fortunately, vitamin D is also found in certain foods. Here are some of the best sources of vitamin D:
Fatty Fish
Fatty fish such as salmon, tuna, and mackerel are among the richest sources of vitamin D. A 3-ounce serving of cooked salmon contains about 450 IU of vitamin D, which is more than the recommended daily intake for most people.
Egg Yolks
Egg yolks are another good source of vitamin D, with one large egg providing about 10% of the recommended daily intake. However, it's important to note that most of the vitamin D in an egg is found in the yolk, so if you only eat egg whites, you may not be getting as much of this nutrient.
Mushrooms
While most plant-based foods do not naturally contain vitamin D, mushrooms are an exception. When exposed to ultraviolet light, mushrooms can produce vitamin D2, which is a form of vitamin D that the body can use. Some types of mushrooms, such as shiitake and portobello, may contain up to 400 IU of vitamin D per 3.5-ounce serving.
Fortified Foods
Many foods are fortified with vitamin D, meaning that the nutrient is added during the manufacturing process. Milk, orange juice, and breakfast cereals are some of the most common fortified foods. A cup of milk fortified with vitamin D can provide up to 120 IU of the nutrient.
Conclusion
Getting enough vitamin D is important for overall health and well-being. If you're not getting enough vitamin D from sunlight, consider adding some of these vitamin D-rich foods to your diet. However, if you're concerned that you may not be getting enough vitamin D, talk to your doctor about whether you should take a supplement.