8 Foods that Can Help You Get Your Vitamin D Fix

Nothing keeps us and our bones perfectly healthy quite like vitamin D. Unfortunately, nearly half of the American population has vitamin D deficiency. This nutrient can be obtained by solar exposure, yes, but it can also be found in a few foods.

You do not need to stay in the sun all day to get your recommended adult vitamin D dose though, only a bit would do. But if you do not have the time, if it is too cold outside, or if you are worried about skin conditions, you can always resort to food for your daily vitamin D fix.

Below are eight of the best foods that can help you maintain the normal vitamin D level of 20 mcg or 800 IU:

1. Trout

Trout (rainbow, especially) packs tons of nutrients, including an astounding 545 IU of vitamin D. Although not as popular as salmon, only 3 ounces of rainbow trout can help you nearly meet your daily goal.

2. Mushrooms

Mushrooms are a flavorful topping and ingredient that is rich in vitamin D and antioxidants. As a matter of fact, they are the only plant-based product that sources the nutrient, which is especially useful information for vegans.

3. Eggs

Eggs can be a healthy addition to any meal of the day, including dessert. In fact, vitamin D in eggs can only be found in the yolk, so you might want to skip that egg white omelet and go for a full one. You could also reserve the yolk and use it for a yummy carbonara dinner.

4. Salmon

Like we mentioned above, salmon may not have as much of the necessary vitamin D per day as rainbow trout, but it is still a great source. Besides, it is also useful to keep heart disease at bay, as it is full of healthy fats for the cardiovascular system.

5. Sardines

Sardines are yet another great example of a rich source of both vitamin D and omega-3 fatty acids for improved bone and cardiovascular health. They are full of vitamin B12, which is why they are so popular among pescatarians (so much so that they even have them straight from the can).

6. Cod Liver Oil

You could purchase vitamin D capsules, but cod liver oil ones will also do the trick while bringing other added benefits. These supplements are also rich in vitamin A and omega-3 fatty acids.

7. Liver

Liver is also an unusual but good source of nutrients. Braised beef liver can be paired with delicious Mediterranean salads and help boost vitamin D and immunity, consequently.

8. Fortified Milk

If you are the type of person who still enjoys a good bowl of milk and cereal for breakfast, you might want to consider switching your regular go-to with a fortified version.

Fortified milk has vitamin D aplenty, even the non-dairy alternatives. Besides, it could be a great way to ensure vitamin D for kids as it is a popular food among the younger ones.