Foods that are rich in vitamin D

Vitamin D is one of the vitamins needed by the body, and it is better to add it to our diet. This vitamin plays an important role in improving the body’s function, strengthening the immune system and bones, as well as protecting the body from diseases. Here are some sources of this vitamin.

1. Salmon
   There are 570 units of vitamin D in 85 grams of salmon. In addition, natural salmon has more vitamin D than farmed fish.
2. Sardines
   In one serving of sardines, there are 193 units of vitamin D, which provides 24% of the body’s essential need.
3. Tuna fish
   Tuna is a milder flavored food for people who don’t like the taste of sardines.There are 40 units of vitamin D in 85 grams of tuna fish, which can be a cheaper and more affordable option; In addition, it can be stored in the warehouse.
4. Egg yolk
   In addition to having nutrients such as choline, egg yolk also contains vitamin D. In fact, egg yolk contains most vitamins and minerals. An egg yolk provides about 5% of the daily requirement of the body.There is no specific recommendation about how many egg yolks a person can consume per day and it depends on the diet of each person.
5. Mushroom
   The only non-fortified source of vitamin D found in supermarkets is mushrooms. Mushrooms, like humans, produce vitamin D when exposed to sunlight. But the vitamin produced by mushrooms is in the form of vitamin D2, some experts believe that vitamin D2 may not increase the amount of vitamin D3 in the blood. Nevertheless, mushroom consumption is important for two reasons: 1- it has few calories, 2- it has a lot of B vitamins and fiber.
6. Tofu
   Not all tofu is enriched, but there are 100 units of vitamin D per 100 grams of enriched tofu. Tofu is a protein food that is rich in minerals including calcium, iron, vitamin B12 and D.
7. Beef liver
   Beef liver is rich in protein, essential amino acids, iron, and vitamin A. Although beef liver has a lot of cholesterol, but its balanced consumption can cause variety in your diet. There are 42 units of vitamin D in a 100-gram serving of cooked beef liver.If you don’t like any of the foods mentioned above, you can get the vitamin D your body needs by being exposed to sunlight.