Foods That Have A Lot Of Vitamin D
Introduction
Vitamin D is an essential nutrient that helps maintain strong bones, boost the immune system, and regulate mood. Our bodies can produce vitamin D when exposed to sunlight, but many people do not get enough of this nutrient from their diet. Fortunately, there are several foods that are rich in vitamin D, making it easy to ensure you are getting enough of this important nutrient.
Fatty Fish
Fatty fish, such as salmon, tuna, and mackerel, are excellent sources of vitamin D. A 3.5-ounce serving of cooked salmon contains about 360 IU of vitamin D, which is more than half of the recommended daily intake for most people. Tuna and mackerel are also good sources of vitamin D, providing about 200-250 IU per serving.
Egg Yolks
Egg yolks are another good source of vitamin D, with one large egg yolk containing about 40 IU. While egg whites are a great source of protein, the yolk contains most of the nutrients, including vitamin D.
Mushrooms
Mushrooms are the only plant-based source of vitamin D. While most mushrooms contain very little vitamin D, some varieties are grown under UV light, which increases their vitamin D content. One cup of sliced, UV-exposed mushrooms can provide up to 400 IU of vitamin D.
Fortified Foods
Many foods, including milk, cereal, and orange juice, are fortified with vitamin D. Check the nutrition label to see how much vitamin D is in a serving. A cup of fortified milk can provide up to 120 IU of vitamin D, while a serving of fortified cereal can provide up to 100 IU.
Conclusion
Getting enough vitamin D is important for overall health and well-being. While sunlight is the best source of vitamin D, it can be difficult to get enough during the winter months or if you live in a region with limited sunlight. By including these vitamin D-rich foods in your diet, you can ensure you are getting enough of this essential nutrient.