Springtime is right around the corner. It’s almost time to put the cold and flu season and seasonal affective disorder behind us. No matter the season or weather, a great defender against attacks on your immune system is vitamin D.
11 Foods Packed With Vitamin D Goodness
The amount of vitamin D can vary depending on the individual fish you use. For instance, one study found that farmed salmon had 25% of the vitamin D content as found in wild-caught salmon. As such, if you’re getting vitamin D from fish sources, try to opt for wild-caught fish instead of farmed-raised fish. As it sits, the USDA says sockeye salmon has an average of 670 international units of vitamin D per 3.5-ounce serving.
Swordfish
Another fatty fish that is an excellent source of vitamin D is the swordfish. The USDA lists a 100-gram serving as containing 666 IU of vitamin D. That’s over the 600 IU daily recommendation for people aged 1 to 70 years old, so cooking up some swordfish for dinner may help you easily meet your vitamin D needs.
Tuna
This lunchtime staple can also pack a vitamin D punch. While not as high as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100-gram serving, according to the USDA. It can be a food to include as part of an overall diet in vitamin D rich foods. However, bluefin tuna has 227 IU of vitamin D per 100-gram serving, so check which type of tuna you’re eating as well.
Egg yolks
As listed by the USDA, one whole egg yolk packs a whopping 218 IU in vitamin D. Simply making a frittata or some scrambled eggs in the morning with two eggs could give you a 436-IU boost of vitamin D. That’s a good way to start off any morning.
Orange juice
While oranges themselves are more known for their vitamin C content, orange juice often comes fortified with added vitamin D to help boost our health. Simply check the label on your orange juice to see if it has been fortified with Vitamin D. One study found that both Vitamin D2 and D3 are as equally bioavailable in orange juice as taking vitamin D capsules, meaning the body can still absorb the vitamins well.
