The Reference Daily Intake (RDI) is 600 IU of vitamin D per day from foods. If you don’t get enough sunlight, your intake should likely be closer to 1,000 IU per day.
Here are 5 healthy foods that are high in vitamin D.
1. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 165% and 42% of the RDI, respectively.
2. Herring contains 1,628 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines and other fatty fish, such as halibut and mackerel, are also good sources.
3. Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 ml), or 75% of the RDI. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.
4. Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.
5. Oysters are full of nutrients and provide 53% of the RDI for vitamin D. They also contain more vitamin B12, copper and zinc than a multivitamin.
Eating plenty of these vitamin-D-rich foods is a great way to make sure you get enough of this important nutrient.
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Good thing I like salmon , cause I’ve never been a milk drinker! These days if I use any milk, it’s almond or coconut milk beverage 🤣
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