Vitamin D is an essential nutrient that plays a role in many important bodily functions, including bone health, immune function, and cell growth. Unfortunately, many people are deficient in vitamin D.
Fatty fish
Fatty fish, such as salmon, tuna, and mackerel, are excellent sources of vitamin D. A 3-ounce serving of salmon provides over 100% of the daily recommended intake for vitamin D.
Eggs
Egg yolks are another good source of vitamin D. One egg yolk contains about 20% of the daily recommended intake for vitamin D.
Mushrooms
Mushrooms are a unique plant-based source of vitamin D. When exposed to sunlight, mushrooms produce vitamin D2. A 3-ounce serving of mushrooms provides about 20% of the daily recommended intake for vitamin D.
Fortified milk
Many milks are fortified with vitamin D. For example, a cup of fortified cow's milk typically contains about 100% of the daily recommended intake for vitamin D.
Fortified cereal
Many cereals are also fortified with vitamin D. For example, a cup of fortified cereal typically contains about 25% of the daily recommended intake for vitamin D.
Other sources of vitamin D
In addition to food, vitamin D can also be obtained from sunlight exposure. The body produces vitamin D when the skin is exposed to ultraviolet B (UVB) rays from the sun. However, it is important to note that too much sun exposure can increase the risk of skin cancer.
How much vitamin D do you need?
The recommended daily intake of vitamin D for adults is 600 IU. However, some people may need more vitamin D, such as older adults, people with certain medical conditions, and people who do not get much sun exposure.
Signs and symptoms of vitamin D deficiency
Some signs and symptoms of vitamin D deficiency include fatigue, muscle weakness, bone pain, and frequent infections.
Talk to your doctor
If you are concerned about your vitamin D intake, talk to your doctor. They can test your vitamin D levels and recommend how much vitamin D you need.