8 foods to increase your vitamin D levels

Vitamin D is a necessary nutrient that is critical to the body’s physiological processes, including immune system health, bone health, and general wellbeing. As the only vitamin that can be generated by the body by exposure to sunshine, it is special. Many people, especially those who live in areas with little sunlight or who spend the majority of their time indoors, do not, however, get enough vitamin D from sunlight exposure alone. Nine foods that can help raise your vitamin D levels are covered in this article.

1. Fatty fish : Fatty fish, such as salmon, mackerel, and tuna, are excellent sources of vitamin D. In fact, just 3.5 ounces (100 grams) of cooked salmon can provide up to 600-1000 IU (international units) of vitamin D, which is more than the recommended daily intake for most people. Moreover, fatty fish are also rich in omega-3 fatty acids, which offer various health advantages, including lowering inflammation and enhancing heart health.
2. Egg yolks : Egg yolks are another great source of vitamin D. About 40 IU of vitamin D are included in one big egg yolk. But, it is crucial to know that most of the vitamin D in an egg is contained in the yolk, so if you only eat egg whites, you will miss out on this nutrient.
3. Mushrooms : The only plant-based source of vitamin D is found in mushrooms. Like humans, mushrooms can produce vitamin D when exposed to sunlight or ultraviolet (UV) light. Particularly, mushrooms exposed to UV radiation can create up to 400 IU of vitamin D every 3.5 ounces (100 grammes) (100 grams). However, it is crucial to remember that most commercially cultivated mushrooms are not exposed to UV radiation, therefore their vitamin D level may be lower.
4. Fortified dairy products : Milk, yoghurt, and cheese are just a few of the dairy products that are frequently fortified with vitamin D. In order to boost the product’s nutritious value, vitamin D is added to it during manufacturing. For instance, 100 IU of vitamin D, or roughly 12% of the daily required amount, may be found in one cup of fortified milk.
5. Fortified breakfast cereals : Several morning cereals are fortified with vitamin D, just as dairy products. If you don’t eat dairy products or fatty fish, this may be a practical method to enhance your vitamin D consumption. However, it is important to choose cereals that are not high in sugar or processed ingredients.
6. Cod liver oil : A supplement that is high in vitamin D, vitamin A, and omega-3 fatty acids is cod liver oil. Just one tablespoon of cod liver oil can provide up to 1,360 IU of vitamin D, which is more than the recommended daily intake for most people. It is significant to highlight that vitamin A, which can be harmful in excessive doses, can also be present in cod liver oil.
7. Tofu : A well-liked vegan and vegetarian cuisine called tofu is also a strong source of vitamin D. To be more precise, a 3.5-ounce (100-gram) portion of tofu can supply up to 157 IU of vitamin D, or around 20% of the daily requirement. But, it’s crucial to know that not all tofu products are vitamin D-fortified, so make sure to look at the label.
8. Orange juice : Orange juice with vitamin D fortification is available in some brands, making it simple to increase vitamin D consumption. 137 IU of vitamin D, or roughly 17% of the daily required amount, may be found in one cup of fortified orange juice. So it’s crucial to select orange juice with little to no added sugar.

In conclusion, fatty fish, egg yolks, mushrooms, fortified dairy products, fortified breakfast cereals, cod liver oil, beef liver, tofu, and fortified orange juice are a few items that can help raise your vitamin D levels. You can make sure you are receiving enough vitamin D to support your general health and wellbeing by include these items in your diet. It is crucial to remember that while these foods might improve your vitamin D consumption, sunshine exposure, which is still the greatest source of vitamin D, should not be substituted.