Vitamin D, often dubbed the “sunshine vitamin,” is crucial for bone strength, immune support, and overall well-being. Despite its importance, many individuals lack sufficient levels, especially those with limited sun exposure. Fortunately, incorporating certain foods into your diet can help bridge this nutritional gap.

Salmon

Fatty fish like salmon are among the richest natural sources of vitamin D. A three-ounce serving can provide between 383 to 570 IU, depending on the type.

Rainbow Trout

Another excellent choice, three ounces of rainbow trout deliver approximately 645 IU of vitamin D, making it a potent option for boosting intake.

Cod Liver Oil

Long recommended for its health benefits, just one teaspoon of cod liver oil contains about 450 IU of vitamin D, offering a concentrated dose.

Sardines

These small fish are not only beneficial for brain health but also pack a vitamin D punch, with one can providing around 164 IU.

Fortified Orange Juice

For those seeking plant-based sources, fortified orange juice offers about 100 IU per cup, making it a convenient addition to your morning routine.

Milk

A staple in many diets, one cup of fortified milk contains approximately 115 IU of vitamin D, contributing to daily requirements.

Yogurt

An easy and versatile option, eight ounces of fortified yogurt provide around 116 IU of vitamin D, supporting both bone and immune health.

While these foods can help maintain adequate vitamin D levels, it's essential to balance intake. Excessive consumption, particularly through supplements, can lead to toxicity. Consulting with a healthcare provider before making significant dietary changes is advisable.