Vitamin D is an crucial nutrient that your body produces when your skin is exposed to the sun. It contributes to stronger teeth and bones by increasing the absorption of calcium. Besides that, vitamin D plays key roles in boosting the immune system and regulating healthy cell growth.
Nowadays many people don’t get enough exposure are not getting enough sunlight to make adequate amounts of the vitamin. Fortunately, you can get vitamin D from the food you eat.
Vitamin D can only be found in a small number of foods. Here are four sources of vitamin D besides the sun.
1. Oily fish such as salmon, tuna, swordfish, and mackerel
One of the best sources is fatty fish, including salmon and tuna. A study conducted by researcher in Australia from Curtin University, suggests that 100g of cooked white fish (barramundi, basa, hoki and king dory) will deliver about half your day’s vitamin D.
2. Eggs
Many people tend to avoid eating eggs due to their cholesterol content. But the current line of medical suggest that eating eggs as part of a regular diet can provide your daily dose of vitamin D. Egg yolks give valuable vitamins (A, D, E and K), omega-3 fats and antioxidants, much of which is not found in egg whites.
3. Milk (Check the label for confirmation)
Because vitamin D is not prevalent in many foods, fortifying milk with additional vitamin D was a natural solution. Therefore remember to check on the labels next time you’re in the grocery store. A 250ml glass of milk can provide around 10 percent of your daily requirement of vitamin D.
4. Mushrooms
Just like humans, mushrooms produce a good amount of vitamin D when they are exposed to sunlight or UV radiation. While most of the mushrooms are grown in dark, there’s a wide array of mushroom available at your grocery store which contain vitamin D. So keep an eye on the labels next time.
Read also: Easy Ways To Cut Out Sugars
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