Vitamin D is a type of nutrient that the body creates when exposed to direct sunlight. Vitamin D can also be consumed, however, it is not naturally contained in many foods. Oily fish and certain varieties of mushrooms contain high levels of vitamin D. The main benefit of vitamin D, according to the Office of Dietary Supplements (ODS)Trusted Source, is that it helps maintain a person’s bones, muscles, and nerves healthy. It also helps to maintain a healthy immune system. Let’s take a look at the top foods that are high in Vitamin D.
Salmon
Salmon is a popular fatty fish that is high in vitamin D. As per the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV.
Egg
Vitamin D is high in eggs. The yolk of an egg contains the nutrient. As a result, it’s critical to use the whole egg and not just the whites for a balanced vitamin intake.
Cod liver oil
Cod liver oil is a well-known supplement. If you don’t like fish, consuming cod liver oil is another way to gain nutrients that would otherwise be difficult to obtain. It’s a great source of vitamin D. At roughly 450 IU per teaspoon (4.9 mL), it contains 56% of the DV. It has long been used to treat vitamin D deficiency.
Milk
According to nutritionist studies, a single glass of milk can offer you 20% of your daily vitamin D intake. When consuming milk, choose whole-fat milk over skimmed milk since skimming removes vitamin D, which is a fat-soluble vitamin.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.