Fatty Fish: Fatty fish such as salmon, mackerel, and trout are excellent natural sources of vitamin D. A 3.5-ounce (100-gram) serving of cooked salmon can provide around 600-1000 IU (International Units) of vitamin D, depending on the type.
Cod Liver Oil: Cod liver oil is derived from the liver of cod fish and is known for its high vitamin D content. Just one tablespoon of cod liver oil can supply over 1000 IU of vitamin D.
Fortified Dairy Products: Many dairy products like milk, yogurt, and cheese are often fortified with vitamin D. Check the labels to ensure they are fortified, as the vitamin D content can vary. A cup of fortified milk typically provides around 100 IU of vitamin D.
Eggs: While the vitamin D content in eggs is not as high as in fatty fish or cod liver oil, they still contribute to the overall intake. The vitamin D is primarily found in the yolk, so consuming whole eggs is important.
Mushrooms: Certain types of mushrooms, such as shiitake and maitake, can synthesize vitamin D when exposed to sunlight. Consuming these types of mushrooms can provide a small amount of vitamin D, although the exact content may vary.
Fortified Cereals and Orange Juice: Some breakfast cereals and orange juice brands are fortified with vitamin D. Check the labels for specific information on the vitamin D content.
Beef Liver: Beef liver is a nutrient-dense organ meat that contains various vitamins and minerals, including vitamin D. A 3.5-ounce (100-gram) serving of beef liver can provide around 50 IU of vitamin D.