Vitamin D is a crucial nutrient that plays a vital role in maintaining healthy bones and teeth, supporting immune function, and promoting healthy skin. While our bodies can produce vitamin D when our skin is exposed to sunlight, many people struggle to get enough vitamin D from natural sources alone. Here are some foods that are good sources of vitamin D

Fatty Fish




Fatty fish are an excellent source of vitamin D, as well as omega-3 fatty acids, which have been linked to numerous health benefits. For example, salmon is one of the best sources of vitamin D, with a 3-ounce serving providing around 450 IU of vitamin D, which is more than the daily recommended amount for most people. Other types of fatty fish that are good sources of vitamin D include tuna, mackerel, and sardines.

Egg Yolks



Egg yolks are another good source of vitamin D. While the whites of eggs contain mostly protein, the yolks are rich in vitamins, minerals, and healthy fats, including vitamin D. One large egg yolk contains about 6% of the daily recommended amount of vitamin D.

Fortified Dairy Products


Many dairy products, such as milk, yogurt, and cheese, are fortified with vitamin D. This means that vitamin D has been added to the product to increase its nutritional value. For example, one cup of fortified milk can provide up to 120 IU of vitamin D, which is about 15% of the daily recommended amount.

Fortified Plant-Based Milk



Some plant-based milks, such as soy milk and almond milk, are also fortified with vitamin D. This is especially important for people who follow a vegan or vegetarian diet, as they may have limited access to dietary sources of vitamin D

Beef Liver



Beef liver is a nutrient-dense food that contains many essential nutrients, including vitamin D. While beef liver is not as commonly consumed as other sources of vitamin D, it is a good option for people who enjoy organ meats and are looking for a dietary source of this important nutrient.

Mushrooms



Some types of mushrooms, such as shiitake, Portobello, and maitake, contain vitamin D2, which is a form of vitamin D that is not as well absorbed by the body as vitamin D3. However, mushrooms can still be a good source of this nutrient, especially for vegetarians and vegans who may not consume animal-based sources of vitamin D.