7 Foods for Increasing Vitamin D Intake

1. Fatty Fish Salmon, mackerel, and tuna are excellent sources of vitamin D. A 3-ounce serving of cooked salmon can provide over 450 international units (IU) of vitamin D.

2. Cod Liver Oil Cod liver oil is a popular supplement that is high in vitamin D. One tablespoon of cod liver oil contains over 1,300 IU of vitamin D.

3. Egg Yolks The yolk of an egg is another source of vitamin D. One large egg yolk can provide around 40 IU of vitamin D.

4. Mushrooms Mushrooms are unique in that they can produce vitamin D when exposed to ultraviolet light, similar to how the skin produces vitamin D when exposed to sunlight. Specifically, mushrooms that have been exposed to UV light contain the highest levels of vitamin D.

5. Fortified Foods Many foods are fortified with vitamin D, including milk, orange juice, cereals, and yogurt. Be sure to check the label to see how much vitamin D is in the product.

6. Beef Liver Beef liver is a nutrient-dense food that is rich in many vitamins and minerals, including vitamin D. A 3-ounce serving of cooked beef liver can provide around 42 IU of vitamin D.

7. Cheese Some types of cheese are good sources of vitamin D, particularly cheddar cheese. One ounce of cheddar cheese can provide around 6 IU of vitamin D.