Spending time in the sun may not be enough to get your daily dose of Vitamin D, so include these foods in your diet.
Salmon is a popular fatty fish and is rich in Vitamin D. Higher levels of Vitamin D is found in Wild than Farmed ones.
Herring is a fish eaten all around the world and a rich source of vitamin D. Likewise, canned Sardines are also great sources.
Cod liver oil is a supplement taken instead by vegetarians. It also contains high amounts of Vitamin A and Omega-3 fatty acids.
Canned tuna is cheaper than fresh fish and contains niacin, Vitamins D and K along with methylmercury which can cause health problems. Avoid white tuna.
Whole eggs are also a great source of Vitamin D. While whites pack the proteins, the yolks contain the vitamins, minerals and fats.
Like humans, mushrooms can also synthesize this vitamin when exposed to UV light. Commercially grown ones lack high D2 because they are grown in the dark.
Natural sources are limited in vegetarian. Foods such as soy milk, cow milk, cereals and oatmeal are fortified with vitamin D.
Your body needs vitamin D to absorb Calcium. So getting both is crucial for bone health.