Not getting enough sunlight? These 11 foods are rich in vitamin D

Now that the days are getting shorter, it’s natural that many of us aren’t getting as much Time in the sun. Since the sun stimulates the production of vitamin D in our bodies, we may not get enough of this essential vitamin as well. This is important because vitamin D supports our bone health. Immune systemCalcium absorption and others.

while Vitamin D supplements (if your doctor recommends it) is one way to get more of the vitamin. There are also some foods rich in vitamin D. We list them below, but before making any significant changes to your diet, check with your doctor first.

Best foods for vitamin D

1. Salmon

The amount of vitamin D can vary depending on the fish you use. For example, One study Farmed salmon has been found to have 25% of the vitamin D content of wild-caught salmon. As such, if you get vitamin D from fish sources, try to choose wild-caught fish rather than farm-raised fish. The USDA says that sockeye salmon contains an average of 670 IU of vitamin D per 3.5 ounce serving.

2. Swordfish

Another fatty fish that is an excellent source of vitamin D is swordfish. The USDA lists that a 100-gram serving contains 666 IU of vitamin D. That’s more than the daily recommendation of 600 IU for people ages 1 to 70, so cooking some swordfish for dinner may easily help you meet your vitamin D needs.

3. Tuna

This lunchtime staple can also provide an important source of vitamin D. Although it’s not as high as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100 grams, according to the USDA. It can be a food that should be included as part of an overall diet rich in Vitamin D. However, bluefin tuna contains 227 IU of vitamin D per 100 grams, so check the type of tuna you’re eating too.

4. Egg yolk

As listed by the USDA, one whole egg yolk contains 218 IU of vitamin D. Just making a frittata or some scrambled eggs in the morning with two eggs can give you a boost of 436 IU of vitamin D. This is a good way to start any morning.

5. Orange juice

While oranges are most known for their vitamin C, orange juice is often fortified with added vitamin D to help boost our health. Check the label on your orange juice to see if it is fortified with vitamin D. One study found that vitamin D2 and D3 are equivalent. Bioavailable In orange juice it is like taking vitamin D capsules, which means that the body is still able to absorb the vitamins well.

6. Fortified milk

Milk is another beverage that is often fortified with vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but the FDA allows it Manufacturers To add up to 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plant-based milk alternatives.

7. Fortified cereals

Another good way to get vitamin D is to choose fortified cereals. There is a wide range of cereals that all contain vitamin D. Just check the label on what you buy. the Mayo Clinic It lists fortified cereals as a good source of vitamin D. You may look for healthier brands of cereal, such as whole-grain options, which are likely to be fortified with higher levels of vitamin D and are better for you overall. Try to avoid high-sugar cereals with fewer nutrients.

8. Beef liver

Liver is a love-it-or-hate-it food, but if you love beef liver, it’s another good way to get vitamin D. You can either cook it, eat it with onions, or liver sausage can be a good source of vitamin D. According to the USDA, fried cooked beef liver contains 40 IU of… Vitamin D In one slide.

9. Sardines

This is another food that people either really love or really hate. However, if you are a fan of sardines, sardines also contain a higher amount of vitamin D. The USDA says that 100 grams of canned sardines contain 193 IU of vitamin D. Enjoy sardines with some crackers or add them to your favorite pizza.

10. Herring

Herring is another fatty fish that is best eaten in a jar and with crackers, or you can cook it for dinner. Herring contains 214 IU of vitamin D per 100 grams, according to the USDA. In fact, herring is a popular holiday food in the Midwest. During the cold, dark months, this is a convenient and popular holiday food, and contains fairly high levels of vitamin D.

11. Wild mushrooms

If you’re looking for vitamin D that doesn’t come from an animal source, mushrooms are perfect. Just like us, mushrooms create Vitamin D When exposed to ultraviolet rays from the sun. Fungus filled Vitamin D2 (Animal sources contain vitamin D3), and one cup of wild mushrooms can equate to about 136 IU of vitamin D.