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Sunlight is the best natural source of vitamin D, but other sources include fish, eggs, beef liver, and mushrooms. Fortified foods like milk, cheese, and cereals can also provide the nutrient.
Among all the natural sources of vitamin D, sunlight is by far considered the best. Other natural sources include foods with vitamin D, such as salmon, eggs, and beef liver. The fat-soluble vitamin is also available as a dietary supplement.
When sunlight hits human skin, a synthesis of vitamin D occurs. This exposure to sunlight can usually provide humans with a sufficient amount of the recommended daily allowance of the nutrient. People with sensitive skin or who otherwise cannot get enough sun exposure may want to look to other natural sources of vitamin D.
Most natural sources of vitamin D come from animal products. Most of these are fish. Pure unrefined cod liver oil has the highest source of vitamin D among all foods. One serving equals more than 300 percent of the daily value for the nutrient. However, most refined cod liver products are devoid of vitamin D.
Cooked salmon contains nearly 100 percent of the daily value for vitamin D. A serving of mackerel provides a similar amount. Other natural sources of vitamin D from fish can be found in sardines and tuna, which provide up to 70 to 50 percent of the daily vitamin D requirement, respectively.
Eel is also considered a good source of vitamin D. Eel provides up to 25 percent of the daily amount of vitamin D. For those who don’t enjoy eating fish, beef liver is another vitamin D-rich food. However , the liver only contains up to 12 percent of a human’s daily vitamin D needs.
Vegetarians can get some of their daily vitamin D needs from fresh eggs. However, vitamin D is only found in egg yolks, so eating egg whites alone won’t provide the nutrient. A whole egg only contains up to 6 percent of the recommended daily allowance of the nutrient; therefore, vegetarians can also combine vitamin D-enriched foods in their diets.
The only known vegan vitamin D food is mushroom. Mushrooms can provide anywhere from 4 to 100 percent of your daily vitamin D needs. This depends on whether or not the mushrooms have been exposed to ultraviolet light.
Several fortified vegetarian sources of the vitamin are available. However, these are not considered natural sources of vitamin D. Some foods that have been fortified with the vitamin include milk, butter, cheese, orange juice, and cereals. Foods made with fortified milk, such as yogurt and pudding, can also be good sources of vitamin D.
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