Discover the foods that are super rich in vitamin D!
Vitamin D, often called the "sunshine vitamin", is an essential nutrient for bone health, the immune system and even mental well-being. Although our bodies can synthesize it when exposed to sunlight, many people don't get enough of this vital vitamin, especially those who live in areas with limited sunlight or who spend most of their time indoors.
Fortunately, there are foods rich in vitamin D that can help make up for deficiencies if you don't want to take supplements. Check out the foods richest in vitamin D↓↓
Wild salmon
Wild salmon is one of the best natural sources of vitamin D. As well as being delicious, it offers a healthy dose of this essential nutrient. A 100 gram portion of cooked wild salmon can provide up to 988 IU (International Units) of vitamin D, or more than 100% of the recommended daily intake.
Mackerel fish
Mackerel is an oily fish packed with nutrients, including vitamin D. A 3.5 oz (100gr) portion of cooked mackerel can contain around 360 IU of vitamin D, making it a great option for increasing your essential intake.
Canned sardines
Canned sardines are a more economical and convenient option for getting your dose of vitamin D. A small can of sardines can contain around 177 IU of vitamin D, as well as being rich in fatty acids and omega-3s that benefit heart health.
Cod liver
Although less popular than other sources of vitamin D, cod liver is incredibly rich in this nutrient. One tablespoon of cod liver oil can contain up to 1,360 IU of vitamin D, making it one of the most concentrated sources of this nutrient.
Shiitake mushrooms
Shiitake mushrooms are one of the few natural plant sources of vitamin D. They can synthesize this vitamin when exposed to sunlight. A 3.5 oz (100gr) portion of dried shiitake mushrooms can provide up to 1,600 IU of vitamin D, depending on exposure to sunlight during growth.
