Vitamin D deficiency is incredibly common, with one study estimating that 20% of Americans don’t get enough of this essential nutrient, which supports bone health as well as proper nerve, muscle, and immune function.\n<\/p>\n
While supplements can help fill the gap, certain foods\u2014and, of course, exposure to the sun’s ultraviolet rays\u2014also contribute to daily intake. Adults need about 600 international units (IU) of vitamin D per day until age 71, when the recommendation increases to 800 IU. Here are five foods or drinks that can help you meet your vitamin D needs.\n<\/p>\n
Fatty fish, such as salmon, mackerel, and sardines, are among the richest natural sources of vitamin D3, the form most easily used by the body, Morgan Walker, MS, RD, LDN<\/a>, a sports nutritionist and adjunct professor at Lebanon Valley College, told Health.\n<\/p>\n One 3-ounce serving of rainbow trout contains 645 IU of vitamin D, while the same amount of sockeye salmon has 570 IU. Canned tuna and salmon<\/a> are convenient and economical options as well; you can add them to salads and sandwiches or use them to make fish \u201cburger\u201d patties.\n<\/p>\n Egg yolks contain vitamin D3, though not nearly as much as fatty fish. One large egg has 44 IU.\u00a0\n<\/p>\n There are plenty of ways to enjoy eggs, but deviled eggs put the yolks front and center, said Jen Hernandez, RDN, CSR<\/a>, a registered dietitian nutritionist focusing on renal health and founder of Plant-Powered Kidneys. They\u2019re traditionally made with mayo (which also contains eggs), but Hernandez swaps in low-fat Greek yogurt for more protein.\n<\/p>\n Omelets, fried rice, and baked goods are other easy ways to incorporate more eggs into your diet<\/a>.\u00a0\n<\/p>\n There aren\u2019t many plant-based foods that naturally contain vitamin D, but mushrooms that have been exposed to ultraviolet light do. A 1\/2 cup of sliced white UV-exposed mushrooms provides about 366 IU. Look for labels that say \u201cHigh Vitamin D\u201d or \u201cUV-Exposed.\u201d\n<\/p>\n Shiitake, button, oyster, and other mushrooms contain a precursor to vitamin D called ergosterol. When UV rays hit the mushrooms, ergosterol converts to vitamin D2\u2014a process similar to how sunlight triggers vitamin D production in our skin.\n<\/p>\n Hernandez likes roasting mushrooms or using them in a risotto. But make sure to include some healthy fats along with them. \u201cWith all of the vitamin D foods, because vitamin D is fat-soluble, it is important to include some type of fat to help absorb the vitamin D,\u201d she told Health.\n<\/p>\n Fortified dairy products, such as cow’s milk and yogurt, typically provide vitamin D3, while most fortified plant-based milks and non-dairy yogurts are fortified with vitamin D2, Walker said.\u00a0\n<\/p>\n One cup of fortified 2% reduced-fat milk contains 120 IU. Meanwhile, a cup of fortified soy, almond, or oat milk has between 100 and 144 IU, depending on the type.\n<\/p>\n Many breakfast cereals are fortified with vitamin D. While the amount varies by brand, they typically provide around 80 IU per serving.\n<\/p>\n Frank Dumont, MD, FACP<\/a>, an internal medicine physician and executive medical director at Virta Health, doesn\u2019t recommend getting the bulk of your vitamin D intake through processed fortified cereals. But they can be a good way to tick up those numbers, especially for kids who might shy away from mushrooms, eggs, or fish.\u00a0<\/p>\n If you regularly spend time outdoors (research suggests that sunscreen doesn\u2019t block vitamin D production<\/a>) and have a diet full of foods rich in vitamin D, you probably don\u2019t need a supplement, Dumont said.\n<\/p>\n