yeast
Not only is yeast one of the most versatile vegetables, it is also one of the highest in vitamin D. Women require 600 IU of vitamin D per day and this increases to 800 IU after age 70. Yeast provides 136 IU per cup (or 250 grams).
salmon
If you like oily fish like salmon, you're in luck. It's one of the best sources of vitamin D. 100 grams of wild salmon can provide 556-924 IU, which is 70 to 100% of the daily requirement.
canned fish
Choose canned mackerel or canned sardines, which are a great way to increase the amount of protein, omega-3 and vitamin D in your diet. 80 grams of mackerel provides about 400 IU of vitamin D, while a small can of sardines provides 240 IU.
fortified milk
Since vitamin D is primarily found in animal products, if you are a vegetarian, consider consuming it to get enough vitamin D. 237 ml of soy milk provides 100 to 119 IU of vitamin D.
cod liver oil
If you don't eat fish, cod liver oil is a great option to get vitamin D and other nutrients like vitamin A and omega-3 fatty acids. One tablespoon of cod liver oil contains 450 IU of vitamin D. Apart from this, eggs and fortified cereals are also good sources.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always consult your doctor for more information.
