Vitamin D is the only nutrient your body produces when exposed to sunlight.
However, up to 50% of the world’s population may not get enough sun, and 40% of us are deficient in vitamin D (1, 2).
This is partly because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin.
If you don’t get enough sunlight, you should incorporate these foods into your daily diet to overcome Vitamin D deficiency.
Salmon is a popular fatty fish and a great source of vitamin D.A 100-gram serving of salmon contains between 361 and 685 IU of vitamin D.
Cod Liver Oil
Cod liver oil is a popular supplement. If you don’t like fish, taking the cod liver oil can be the key to obtaining certain nutrients unavailable in other sources. It’s an excellent source of vitamin D and has been used for many years to prevent and treat deficiency in children.
People who don’t eat fish should know that seafood is not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food. While most of the protein in an egg is found in the white, the fat, vitamins and minerals are found mostly in the yolk.
Mushrooms are the only plant source of vitamin D. Wild mushrooms are excellent sources of vitamin D2. On the other hand, commercially grown mushrooms are often grown in the dark and contain very little D2.
Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough. For this reason, plant-based milk substitutes such as soy milk are also often fortified with this nutrient and other vitamins and minerals usually found in cow’s milk.
Around 75% of people worldwide are lactose intolerant and another 2–3% has a milk allergy. For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium.