Vitamin D is a fat-soluble vitamin that is produced within the body when the skin is exposed to sun. Vitamin D is also one of the most essential components of bone health as vitamin D promotes calcium absorption. However, over 1 billion people all over the world are deficient in vitamin D. Factors such as wearing sunscreen, milk allergies, and limited sun exposure prevent adequate nutrition of vitamin D.
1. Wild Salmon
Fatty fish like salmon, tuna, herring, and sardines are all excellent sources of vitamin D. Wild salmon contains about 988 IE of vitamin D or 165% of your recommended daily intake per 100 gram serving.
2. Cod Liver Oil
Cod liver oil is a supplement that contains not only vitamin D, but also vitamin A and omega-3 fatty acids. One teaspoon of cod liver oil contains 75% of your daily vitamin D value. Oysters, shrimp, and canned tuna are also high in vitamin D content.
3. Egg Yolks
Egg yolks contain multiple vitamins and minerals while egg whites contain protein. One egg yolk typically contains 18-39 IU of vitamin D, while organic pasture-raised chicken’s produce eggs with higher vitamin D content.
4. Beef Liver
Organ meats are an excellent source of vitamin A, D, K2, B, minerals, and other nutrients.
Mushrooms are the only plant source of vitamin D. Wild mushrooms contain 130-450 IU of vitamin D per 3.5 ounces.
6. Fortified Foods
Fortified foods are possible options for vegans and vegetarians who don’t consume meat or fish. Vitamin D can be found in fortified plant-based milks, orange juice, and cereals.
Although not a food, sunlight is one of the best ways to get your daily vitamin D intake. When exposed to the sun, your body produces vitamin D endogenously and stores vitamin D in your body fat.
Vitamin D deficiency is on the rise as more and more people spend time indoors and eat poor diets. Improve your vitamin D intake by incorporating these foods into your everyday meals. Talk to your doctor about taking any vitamin D supplements to prevent or fight any vitamin D deficiency symptoms.