Vitamin D is a fat-soluble vitamin your body produces when a person’s skin has exposed to ultraviolet rays from sunlight.
However, you can also consume vitamin D by eating some foods that contain high quantities of vitamin D.
These foods should be a part of your diet in order to maintain adequate vitamin D levels in your body.
Vitamin D has some important functions in our organism, it improves the absorption of calcium and regulates both calcium and phosphate concentrations in your body, which boosts the growth and health of your bones.
Low levels of vitamin D can cause rickets in children (a skeletal disorder that is caused by a lack of vitamin D, calcium, or phosphate), and osteomalacia in adults (fragile bones prone to fractures).
The recommended daily intake (RDI) of vitamin D:
- From 1 to 70 years: 15 mcg (600 IU)
- 71 years and older: 20 mcg (800 IU)
Read below 7 healthy foods that are high in vitamin D.
1. Egg Yolks
One large egg contains 10% of your DV of vitamin D, and other vitamins and minerals as well.
The fat, vitamins, and minerals are found mostly in the yolk. One egg yolk contains 17 to 38 IU of vitamin D.
Sardines, this small fish is packed with vitamin D and various vitamins and minerals.
Two sardines serve 12% of the recommended daily value of vitamin D.
Consuming sardine can help prevent the risk of osteoporosis. So it’s a good idea to include them in your eating plan.
3. Tuna Fish
Canned light tuna contains about 150 IUs per 4 ounces of vitamin.
In addition, tuna fish is a great source of vitamin B12, vitamin B6, phosphorus, and potassium.
4. Cod Liver Oil
If you don’t like fish, Cod liver oil is an excellent source of vitamin D.
One teaspoon contains about 450 IU (4.9 ml), which is 75% of a person’s RDI of vitamin D.
In addition, cod liver oil is an amazing source of vitamin A, with 90% of the RDI in just 1 teaspoon.
Some types of mushrooms contain high amounts of vitamin D.
wild mushrooms, for example, are excellent sources of vitamin D, rather than commercially grown ones that are often grown in the dark and contain little amount of vitamin D.
However, there are some mushroom brands in the market that are treated with UV light and contain a good amount of vitamin D.
- 50 grams of raw maitake mushrooms contain 562 IU, which is 94 percent of a person’s RDA.
- 50 grams of dried shiitake mushrooms contain 77 IU, which is 12 percent of a person’s RDA.
- 5o grams of raw Portobello mushrooms UV-exposed contain 568 IU, which is 95 percent of RDA.
- 50 grams of raw white mushrooms UV-exposed contain 523 IU, which is 87 percent of RDA.
6. Fortified Cereals
There are some food products that are enriched with vitamin D, such as fortified breakfast cereals.
However, not all the brands have the same amount of vitamin D, that’s why you need to read the label very carefully.
Some of the multi-grain fortified breakfast cereals contain:
|Vitamin D per 3/4 Cup||Vitamin D per 100g|
|12% DV (2μg)||42% DV (8μg)|
7. Fortified Orange Juice
Some Brands fortify orange juice with vitamin D and other nutrients, like calcium, which make it the only fruit product rich in this vitamin.
One cup (237 ml) of fortified orange juice contains 142 IU of vitamin D, which is 24% of the RDI.
Check out product labels to find out how much vitamin D has been added.
Other foods that contain Vitamin D: Salmon Fish, fortified milk, soya milk, almond milk, and fortified yogurt.