Vitamin D is an essential nutrient that plays a crucial role in maintaining strong bones, a healthy immune system, and overall well-being. However, unlike many other vitamins, vitamin D is not found naturally in many foods.
Fortunately, there are ways to ensure you’re getting enough of this vital vitamin. Foods high in vitamin D, both natural and fortified, can make a significant difference. According to registered dietitian Anna Taylor, RD, LD, “Some people can meet their daily requirement of vitamin D from sun exposure and a balanced diet that includes foods fortified with vitamin D.”
Top sources of vitamin D include fatty fish like cod liver oil, cooked farmed rainbow trout, and cooked sockeye salmon. Other options include fortified soy milk, almond milk, oat milk, fortified cereal, and 2% milk.
It’s essential to choose vitamin D-fortified foods wisely, as some may contain added ingredients that can make the product less healthy. Always read labels carefully to select products that help you reach your vitamin D goals in a healthy way.
Sunlight is also a significant source of vitamin D, but it’s crucial to follow safe sun practices to avoid skin damage and skin cancer. Aim for five to 30 minutes of direct outdoor sun exposure most days of the week.
For those who may not get enough vitamin D from food or sunlight alone, supplements can be an option. However, it’s essential to consult with a healthcare provider before taking any nutritional supplements to ensure they won’t interfere with other medications and advise on how much you need.
By incorporating vitamin D-rich foods into your diet, enjoying moderate sun exposure, and considering supplements if necessary, you can help maintain optimal levels of this vital nutrient and support overall health.
Source: https://health.clevelandclinic.org/vitamin-d-foods