Covering up, wearing sunscreen, and avoiding peak sun hours reduces skin cancer risk. Melanin-rich skin may produce less vitamin D.
The DV for vitamin D is 800 IU (20 mcg). Food packages list vitamin D as a percentage of the DV on the nutrition information label. The food provides 2 of your daily vitamin D needs.
1. Fatty fish
1
If fresh fish isn't your thing, pickled herring has 14% of the DV of vitamin D, 113 IU per 3.5-ounce (100-gram) meal. At 870 mg per dish, pickled herring is rich in sodium. It may not be ideal for salt reduction (9).
2. Herring and sardine
2
Excellent vitamin D source. It contains 56% of the DV at 450 IU per teaspoon (4.9 mL). Vitamin D insufficiency has long been treated with it. It has been used to treat rickets, psoriasis, and tuberculosis (11).
3. Cod liver oil
3
Because of its flavor and storage ease, canned tuna is popular. The cost is usually lower than fresh fish. A 3.5-ounce (100-gram) portion of canned light tuna contains 269 IU of vitamin D, 34% of the DV (15Trusted Source).
4. Canned tuna
4
Sunlight, vitamin D in chicken feed, and UV light on liquid yolk boost egg vitamin D. Pasture-raised chickens that go outside in the sun produce 3–4 times more eggs with the same feed (19).
5. Egg yolk
5
Due to UV exposure, some wild mushrooms are rich in vitamin D2. Wild mushrooms include morels. One cup of these mushrooms contains 136 IU of vitamin D, 17% of the DV.
6. Mushroom
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Vitamin D is scarce in nature, especially for vegetarians and fish-averse people. Luckily, several foods are fortified with vitamin D. Calcium, phosphorus, and riboflavin are naturally found in cow's milk (25Trusted Source).
7. Vitamin D-fortified food
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