what you have to eat worth of vitamin D

Here’s what you have to eat worth of vitamin D

Vitamin D is a nutrient that a body produces only after it gets exposed to sunlight. Several studied have found that 50% of the world’s population never get enough sunlight and that let them experience deficiency in vitamin D. There might be several reasons but, the most important is people spend more time indoors, and even wear sunblock outside, thus their body produces low amounts of vitamin D. Now the question of how to fulfill the deficiency? There are many foods that one can take and these are mentioned below.

Salmon: It is a kind of popular fatty fish, which is a great source of vitamin D. You can take it if you find a deficiency in Vitamin D. You can take either wild salmon that contains about 988 IU of vitamin D per serving. There are farmed salmon that also contains 250 IU, on average, which are also the best source of Vitamin D.

Cod Liver Oil: For those who are suffering from vitamin D deficiency can also take Cod liver oil, which is a popular supplement. It’s an excellent source of vitamin D and that is about 450 IU per teaspoon (4.9 ml). For many years it has been used to prevent and treat deficiency in children. Being one of the fantastic sources of vitamin D, cod liver oil is even higher in omega-3 fatty acids as well.

Mushrooms: Mushrooms are another option For Vitamin D. Not only it a delicious source of vitamin D but it even offers several B vitamins and potassium, too. For those who are suffering from vitamin D can take mushrooms that have been exposed to ultraviolet light, thereby adding a higher level of vitamin D. You can add them into salads and pasta dishes.

Egg Yolks: There are many people who don’t eat fish, for them having the whole eggs can be another good source of vitamin D. Being a wonderfully nutritious food, the fat, vitamins and minerals are mainly found in the yolk. Eggs also contain amino acids and are also a great source of choline and healthy fats. Make sure to choose free-range or pastured eggs as these contain 4 to 6 times more vitamin D.


Vitamin D is undoubtedly an important aspect of your body, but many of us lack it because it isn’t easy to come across in our everyday food supply. Make sure to add the above-mentioned foods to your diet in order to overcome the deficiency of Vitamin D.

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