Vitamin D is essential for bone strength and may support the immune system and other functions. The human body produces vitamin D as a response to sun exposure, but some people are more likely to be at risk of a deficiency than others. Factors that can influence this include skin color, lack of sun exposure, breastfeeding, and older age. Therefore, it is important to consume vitamin D from food sources whenever possible.
Here are some food sources of vitamin D:
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Fatty fish: Trout, salmon, tuna, and mackerel are among the best natural sources of vitamin D. Fish liver oils are also a good source.
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Mushrooms: Some mushrooms, such as Portobello and white mushrooms, contain vitamin D2. Some commercially sold mushrooms have been treated with UV light to increase their levels of vitamin D2.
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Egg yolks: Egg yolks can also be high in vitamin D.
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Fortified foods: Many foods are fortified with vitamin D, including cow’s milk, soy milk, orange juice, cereals, and oatmeal. Check the labels to find out the vitamin D content as it can vary widely.
It is important to note that the amount of vitamin D in food sources can vary widely, and it may be difficult to get enough vitamin D from food alone. Vitamin D supplements are also available and can be a good option for those who are at risk of deficiency.
