6 Vitamin D Rich Superfoods to Include in Your Diet
Vitamin D is an essential nutrient that plays a crucial role in maintaining healthy bones and immune function. Here are six vitamin D-rich superfoods that you can include in your diet:
Fatty Fish: Fatty fish such as salmon, mackerel, and tuna are excellent sources of vitamin D. A 3.5-ounce (100-gram) serving of cooked salmon contains 360–600 IU of vitamin D, which is more than the daily recommended intake for most people.
Egg yolks: Egg yolks are a good source of vitamin D, with one large egg yolk providing about 41 IU of vitamin D. However, most of the vitamin D in an egg is found in the yolk, so it's important to include the yolk in your diet.
Mushrooms: Some types of mushrooms are exposed to UV light, which increases their vitamin D content. For example, 1 cup of sliced shiitake mushrooms provides about 29 IU of vitamin D.
Fortified Foods: Many foods are fortified with vitamin D, such as milk, orange juice, and breakfast cereals. Check the label to see if the product has been fortified with vitamin D.
Cod Liver Oil: Cod liver oil is a supplement that is rich in vitamin D, with one tablespoon providing about 1,360 IU of vitamin D.
Tofu: Tofu is made from soybeans and is a good source of protein and other nutrients, including vitamin D. Half a cup of firm tofu contains about 20 IU of vitamin D.