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HEALTHY TIPS
FOODS RICH IN VITAMIN D
Vitamin D is the only nutrient your body produces when exposed to sunlight.

However, up to 50% of the world's population may not get enough sun, and 40% of US residents are deficient in vitamin D.

1. Salmon
Salmon is a popular fatty fish and a great source 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 also one of the best sources of vitamin D.

3. Cod Liver Oil
Cod liver oil is a popular supplement. If you don't like fish, taking cod liver oil can be key to obtaining certain nutrients unavailable in other sources.
In addition, cod liver oil is high in omega-3 fatty acids, in which many people are deficient.

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.
It also a good source of niacin and vitamin k.

5. Oysters
Oysters are a type of clam that lives in saltwater. They’re delicious, low in calories and full of nutrients.

6. Shrimp
Shrimp is a popular type of shellfish.
Yet unlike most other seafood sources of vitamin D, shrimp are very low in fat.

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 a wonderfully nutritious food.
While most of the protein in an egg is found in the white, the fat, vitamins and minerals are found mostly in the yolk.
Choosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements.

8. Mushrooms
Excluding fortified foods, mushrooms are the only plant source of vitamin D.
Like humans, mushrooms can synthesize this vitamin when exposed to UV light .
However, mushrooms produce vitamin D2, whereas animals produce vitamin D3.
Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3.
On the other hand, commercially grown mushrooms are often grown in the dark and contain very little D2.
However, certain brands are treated with UV light. These mushrooms can provide anywhere from 130–450 IU of vitamin D2 per 3.5 ounces (100 grams).

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.

Cow's Milk
Cow's milk, the type of milk that most people drink, is naturally a good source of many nutrients including calcium, phosphorous and riboflavin .
In several countries, cow's milk is fortified with vitamin D. It usually contains about 130 IU per cup (237 ml), or about 22% of the RDI .

Soy Milk
Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough .
For this reason, plant-based milk substitutes such as soy milk are also often fortified with this nutrient and other vitamins and minerals usually found in cow's milk.
One cup (237 ml) typically contains between 99 and 119 IU of vitamin D, which is up to 20% of the RDI .

Orange Juice
Around 75% of people worldwide are lactose intolerant and another 2–3% have a milk allergy .
For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium .
One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 142 IU of vitamin D, or 24% of the RDI.

Cereal and Oatmeal
Certain cereals and instant oatmeal are also fortified with vitamin D.
A 1/2-cup serving of these foods can provide between 55 and 154 IU, or up to 26% of the RDI .
Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.

Summary
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.
The foods listed in this article are some of the top sources of vitamin D available.
Eating plenty of these vitamin-D-rich foods is a great way to make sure you get enough of this important Nutrient.

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