How to get enough vitamin D through food?

To get enough vitamin D through food, here are some excellent sources you can incorporate into your diet:

Fish: Fatty fish like salmon, mackerel, sardines, tuna, and cod liver oil are rich in vitamin D.

Egg Yolks: The yolk of eggs contains a decent amount of vitamin D.

Dairy and Plant-Based Alternatives: Many dairy products such as milk, yogurt, cheese, and some plant-based alternatives like soy milk and almond milk are fortified with vitamin D, making them great daily options.

Mushrooms: Certain types of mushrooms (like white button or shiitake) exposed to ultraviolet light are good plant-based sources of vitamin D.

Beef Liver: Animal livers, especially beef liver, are rich in vitamin D; however, they are also high in cholesterol, so they should be eaten in moderation.

For those with limited sun exposure, consider a vitamin D supplement, ideally with guidance from a healthcare provider, to meet your daily needs.

Moderate Sun Exposure: Modern lifestyles, along with a focus on sun protection, can lead to vitamin D deficiency due to limited sunlight exposure. Moderate sun exposure is beneficial for both physical and mental health, but excessive exposure may increase the risk of skin damage, aging, and skin cancer. For safe sun exposure, it’s recommended to expose the limbs or back to gentle sunlight for 15-30 minutes daily without sunscreen, which should produce sufficient vitamin D (you can use apps like D Minder to track the vitamin D intake from your sun exposure).

Consume Foods Rich in Vitamin D: These include fish, fortified milk, liver, egg yolks, and mushrooms.

Take Vitamin D Supplements: Supplements are an alternative way to meet daily vitamin D needs, especially when dietary intake and sun exposure are insufficient.