Vitamin D is an important nutrient that helps the body absorb calcium for strong bones and teeth. It also plays a role in the functioning of the immune system, muscles, and nerves.

While the best source of vitamin D is sunlight, there are also several food sources that can help you reach your daily recommended intake. Here are the top 5 food sources of vitamin D:.

1. Salmon

Salmon is a fatty fish that is high in vitamin D. A 100-gram serving of Atlantic salmon contains approximately 526 IU of vitamin D, which is over 100% of the recommended daily intake for most adults.

Additionally, salmon is also a good source of omega-3 fatty acids, which have been linked to numerous health benefits, including reducing inflammation and improving heart health.

2. Mushrooms

Mushrooms are one of the few plant-based sources of vitamin D. While most mushrooms contain little to no vitamin D, some varieties are grown in ultraviolet light that increases the level of vitamin D.

A 100-gram serving of fresh white mushrooms that have been exposed to UV light contains approximately 400 IU of vitamin D, which is 100% of the recommended daily intake for most adults. So, adding mushrooms to your diet can help to increase your vitamin D levels.

3. Fortified foods

Many foods, including milk, cereal, and orange juice, are fortified with vitamin D. For example, one cup of fortified milk contains approximately 120 IU of vitamin D, which is 20% of the recommended daily intake for most adults.

When shopping for fortified foods, make sure to check the label to ensure that it contains vitamin D.

4. Egg yolks

Egg yolks are a good source of vitamin D, with one large egg yolk containing approximately 41 IU of vitamin D, which is about 7% of the recommended daily intake for most adults.

While egg whites are a good source of protein, most of the vitamins and minerals are found in the yolk, so don’t be afraid to eat the whole egg for the full benefits.

5. Cod liver oil

Cod liver oil is a supplement that is derived from the liver of codfish.

It is one of the most concentrated food sources of vitamin D, with one teaspoon (5 ml) containing approximately 450 IU of vitamin D, which is 75% of the recommended daily intake for most adults. However, cod liver oil should be consumed in moderation due to its high vitamin A content which can lead to toxicity if consumed in excess.

It’s important to note that while these foods are good sources of vitamin D, it can be difficult to get enough vitamin D through food alone.

The best way to ensure that you are getting enough vitamin D is through safe sun exposure or a combination of sun exposure and supplements.

Conclusion

Vitamin D is an important nutrient that plays a crucial role in many functions of the body.

While the best source of vitamin D is sunlight, you can also find it in several food sources such as salmon, mushrooms, fortified foods, egg yolks, and cod liver oil. Remember to get safe sun exposure and consume these foods in moderation to ensure you are getting optimal levels of vitamin D.