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10 Foods High in Vitamin D

fatty-fishVitamin D has a number of important functions, and one of which is regulating the amount of calcium we have in the body. When you don’t have enough vitamin D, you can end up with bone deformities. The combination of vitamin D and calcium is therefore essential to keep your bones and muscles healthy, and when you don’t have enough of it, you’ll experience bone pain and conditions like osteomalacia.

You may well be aware that one way we actually get vitamin D is from the sun, meaning that you are unlikely to have a major deficiency if you spend a lot of time outdoors. However, as you get older, your skin becomes less efficient at creating this vitamin D from the sunlight, meaning that you are more likely to endure bone conditions and have less vitamin D in your body.

For these reasons it’s important to ensure that we get plenty of vitamin D in our diets, and if you’re not aware of the foods that contain the most of this vitamin, take a look at this list of the top 10 foods rich in vitamin D.

1. Fatty fish

Fish like tuna, mackerel and salmon all contain a great deal of omega-3 fatty acids. They are also a fantastic source of vitamin D. In a three ounce serving of salmon fillet, you can expect 450 international units (or IUs) of vitamin D. This is almost enough to meet your daily requirement, which is considered to be around 600 IUs.

It doesn’t matter whether the fish is fresh or canned, you can count on these fat-rich fish to be packed full of this important vitamin.

2. Mushrooms

Some mushrooms are surprisingly rich in vitamin D, though it must be clarified that not all mushrooms offer this important nutrient. For instance, mushrooms that are grown in the dark generally won’t contain vitamin D as they have never been exposed to the sunlight. So, be sure to eat more mushrooms that have been grown in ultraviolet light. Portobello mushrooms are a good example, giving you about 400 IUs in a small three ounce serving. This equates to around one cup of chopped mushrooms.