Vitamin D

Interest in learning about the benefits and role of vitamin D in our bodies is growing every day. We know that it has an impact on several important aspects of our health, such as bone health. Our bodies produce it when exposed to sunlight.

Several studies suggest that low levels of vitamin D may increase the risk of immune-related diseases. It is therefore concerning to learn that up to 40% of the population may not be getting the necessary amounts of this vitamin.

Recommended dose:

The recommended intake of vitamin D is 800 IU or 20 mcg. You can check the vitamin D content in a processed food product, as it is listed on the nutrition label.

Here are 6 foods that are good sources of vitamin D:

1. Mushrooms

They are the only plant source that naturally contains this vitamin. Like humans, mushrooms synthesize the vitamin when exposed to sunlight. One cup (8 ounces) provides 136 IU of vitamin D, which is 17% of the daily value.

2. Salmon

This extremely popular fish is an excellent source of vitamin D. It’s important to make sure you’re buying wild-caught salmon, as it contains higher amounts of the vitamin. Each 3.5-ounce serving provides 556–924 IU, which is 70–111% of the daily value.

3. Sardines

Another excellent source is canned sardines; a 3.5-ounce serving provides 193 IU, or 24% of the daily value.

4. Canned tuna

A 3.5-ounce serving provides 269 IU, or 34% of the daily value for vitamin D.

5. Egg yolk

This part of the egg contains 37 IU of vitamin D, which is 5% of the daily value.

6. Fortified foods

The food industry has fortified many foods to help people meet their daily nutritional requirements. Some common products include orange juice, soy, almond, and rice milk, cow's milk, cereals, and oatmeal.

It's important to meet the recommended intake; getting it solely from food can be challenging, but not impossible. Eat foods that are good sources of this vitamin every day and lead a healthier life.