Vitamin D playing a very important role in our body. Our body produces vitamin D naturally when it’s directly exposed to sunlight. Up to 50% of the world’s population may not get enough sun. Because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin. The Reference Daily Intake (RDI) is 600 IU of vitamin D per day from foods.
Healthy Foods That Are High in Vitamin D:
Here are 9 healthy foods that are high in vitamin D.
1.Salmon fish: Salmon is a popular fatty fish and a great source of vitamin D. According to the USDA Food Composition Database, one 3.5-ounce (100-gram) serving of salmon contains between 361 and 685 IU of vitamin D.
2.Herring and Sardines: Herring is a fish eaten around the world. It can be served raw, canned, smoked or pickled. This small fish is one of the best sources of vitamin D. Fresh Atlantic herring provides 1,628 IU per 3.5-ounce (100-gram) serving, which is nearly three times the RDI
Sardines are a good source of vitamin D as well — one serving contains 272 IU or 45% of the RDI.
3.Cod Liver Oil: It’s an excellent source of vitamin D — at about 450 IU per teaspoon (4.9 ml), it clocks in at a massive 75% of the RDI. It’s been used for many years to prevent and treat deficiency in children.
4.Canned Tuna: Many people enjoy canned tuna because of its flavor and easy storage methods. It’s also usually cheaper than buying fresh fish. Canned light tuna packs up to 236 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is nearly half of the RDI.
5.Oysters: Oysters are a type of clam that lives in saltwater. They’re delicious, low in calories and full of nutrients.
One 3.5-ounce (100-gram) serving of wild oysters has only 68 calories but contains 320 IU of vitamin D — over half the RDI.
6.Shrimp: Shrimp is a popular type of shellfish. Other sea fish is high in fat but shrimp is low in fat and high in vitamin D. Shrimp provide 152 IU of vitamin D per serving.
7.Egg Yolks: People who don’t eat fish should know that seafood is not the only source of vitamin D. Whole eggs are another good source, as well as wonderfully nutritious food. Eggs from commercially raised hens contain only about 30 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin D-enriched feed contain much higher levels.
8.Mushroom: Excluding fortified foods, mushrooms are the only plant source of vitamin D. Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.
9.Fortified Foods: Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish. Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient. Such as cow’s milk, soy milk, orange juice, cereal or oatmeal etc.
Spending time out in the sun is the best way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve. Getting enough from your diet alone may be difficult, but not impossible.