Sunshine on Your Plate: 5 Simple Foods to Boost Your Vitamin D Intake

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With indoor living and seasonal changes limiting sun exposure, it is challenging to get enough vitamin D. This important nutrient, also known as the "sunshine vitamin," plays a crucial role in healthy bones, a sharp immune system, and overall well-being. Luckily, you don't need to rely on sunlight or supplements alone—some common foods can supplement your vitamin D needs. The following are five convenient, inexpensive ones to add to your menu, and essential details on why each is valuable.

1. Egg Yolks: The Everyday Powerhouse

Why it matters: Egg yolks are convenient and widely available as a vitamin D source, providing about 40–50 IU per yolk.
How to enjoy: Supplement your breakfasts and meals with whole eggs rather than egg whites for a nutritional boost.

2. Mushrooms: The Plant-Based Superstar

Why it matters: Mushrooms, especially UV-exposed mushrooms, hold up to 400 IU per serving—a top plant-based source.
How to enjoy: Look for "UV-exposed" or "vitamin D-enriched" mushrooms; roast, sauté, or toss into salads and pasta.

3. Fatty Fish: The Vitamin D Champion

Why it matters: Fatty fish like salmon, trout, and mackerel are among the most concentrated food sources, with wild salmon delivering up to 600 IU per 100-gram serving.
How to use: Grill, bake, or blend canned salmon into salads and sandwiches for a two-for-one of omega-3s and vitamin D.

4. Cheese: The Tasty Bonus

Why it matters: Certain cheeses, such as Swiss and American, contain a small quantity of vitamin D—about 12–20 IU per slice.
How to enjoy: Place a slice on top of sandwiches or sprinkle grated cheese over eggs and vegetables for an extra nutrient boost.

5. Cod Liver Oil: The Powerhouse Supplement

Why it matters: One teaspoon serving of cod liver oil provides over 1,300 IU of vitamin D—well over the daily requirement of most adults.
How to enjoy: Take it as a supplement or capsule if you're not a fan of the taste; always consult with your doctor prior to taking new supplements.

Bonus Tip: Fortified Foods

Why it matters: The majority of breakfast cereals, milks (even plant-based ones), and orange juices are fortified with vitamin D, so meeting needs on a daily basis becomes a bit easier.
How to use: Pair cereals with fortified milk or consume a glass of fortified orange juice along with your breakfast.

Key Sources: Times of India, Dr. Axe, ISDIN

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