Vitamin D is an essential nutrient that our body needs to function properly.

It helps regulate calcium and phosphorus levels in the body, supports immune function, and helps to prevent chronic diseases such as osteoporosis, multiple sclerosis, and even some types of cancer. While our body can make vitamin D when exposed to sunlight, many people are deficient due to a lack of sun exposure, especially during the winter months. In this article, we’ll explore the top 5 foods that can help boost your vitamin D levels.

1. Fatty Fish

Fatty fish, such as salmon, tuna, and mackerel, are some of the best food sources of vitamin D.

Just 3.5 ounces (100 grams) of cooked salmon can provide up to 600-1000 IU of vitamin D, which is more than the daily recommended intake of vitamin D for most people. Other types of fatty fish are also high in vitamin D, with canned tuna providing up to 200 IU of vitamin D per serving.

2. Egg Yolks

Egg yolks are another great source of vitamin D. One egg yolk contains around 40 IU of vitamin D, which is about 6% of the daily recommended intake.

While egg whites don’t contain much vitamin D, they are a good source of protein and can be combined with egg yolks to create a balanced meal.

3. Mushrooms

Mushrooms are unique among plant foods as they contain vitamin D, albeit in small amounts. However, exposing mushrooms to UV light can drastically increase their vitamin D content.

Just 1 cup (70 grams) of UV-exposed mushrooms can provide up to 400 IU, or 66% of the daily recommended intake of vitamin D.

4. Fortified Foods

Many foods are fortified with vitamin D, especially dairy products such as milk, yogurt, and cheese. Orange juice, breakfast cereals, and plant-based milks such as soy or almond milk are also commonly fortified with vitamin D.

Check the label to see how much vitamin D is added to the product – some can provide up to 100-200 IU per serving.

5. Cod Liver Oil

Cod liver oil is a supplement that is high in both vitamin D and omega-3 fatty acids. Just 1 teaspoon (5 ml) can provide up to 450 IU of vitamin D, which is more than the daily recommended intake for most people.

However, because cod liver oil is so high in vitamin A, it’s important to not overdo it – too much vitamin A can be toxic to the body.

Conclusion

In conclusion, getting enough vitamin D is crucial for overall health and well-being. While sunlight is the best natural source of vitamin D, many people may not get enough exposure – especially during the winter months.

Incorporating these top 5 vitamin D-rich foods into your diet can help boost your vitamin D levels and support optimal health.