Vitamin D is an essential nutrient for bone, immune, and muscle health, yet many people do not get enough of it, especially with limited exposure to sunlight. While sardines are widely known as a good source of vitamin D, there are other foods that surpass them and provide higher amounts of this important vitamin.
اضافة اعلان
Most adults need between 15 and 20 micrograms of vitamin D per day (equivalent to 600–800 IU), which can be obtained through diet without necessarily relying on supplements.
A report published on the health website VeryWellHealth highlighted several of these dietary sources, including the following:
1. Salmon
Salmon is one of the richest natural sources of vitamin D, with a single serving (about 3 ounces) providing more than 14 micrograms. It is also rich in omega-3 fatty acids that support heart and brain health, and can be eaten grilled, smoked, or even canned.
2. Trout
Trout contains a very high amount of vitamin D, exceeding 16 micrograms per serving, making it one of the best dietary options for correcting deficiency.
3. Herring
Herring is similar to sardines in size but surpasses them in vitamin D content. One serving of herring can nearly meet the daily requirement and is commonly consumed pickled or smoked.
4. Mackerel
Mackerel is a fatty fish rich in vitamin D, in addition to healthy fats. It is a suitable option for lunch or dinner, whether grilled or baked.
5. UV-Exposed Mushrooms
Unlike most vegetables, certain types of mushrooms can contain high levels of vitamin D if they are exposed to ultraviolet light during growth. Half a cup of these mushrooms may provide nearly half of the daily requirement.
6. Fortified Plant-Based Milk
Plant-based milks such as almond, soy, or oat milk are often fortified with vitamin D. One cup can provide an amount close to that found in sardines, though it is recommended to check the nutrition label to be sure.
What About Fortified Foods?
Many people rely on vitamin D–fortified foods such as milk, yogurt, certain cheeses, cereals, and even orange juice. While these are not natural sources, they play a significant role in helping to address deficiency.
In summary, vitamin D is not limited to sardines or sunlight alone. Diversifying the diet with fatty fish, mushrooms, and fortified foods can help maintain healthy vitamin D levels and support bone and immune health over the long term.
