Here are 10 foods that fit the bill.
1. Rainbow Trout
Getting your vitamin D straight from seafood comes with built-in benefits, says Jodi Myers, MD, a board-certified physician and medical adviser at women’s health platform Amie. Fish like wild salmon, trout, and sardines provide vitamin D3, protein, and healthy omega-3 fatty acids. This combination, which Dr. Myers calls a “food matrix,” helps your body maintain healthy vitamin levels more effectively than plant-based vitamin D2.
2. Sockeye Salmon
Whether you buy it fresh, frozen, or canned, wild-caught salmon is an easy way to get your vitamin D for the day. You can use it as a salad topper, stir it into a pasta dish, or serve it as a main course alongside roasted veggies. Keeping canned salmon in your pantry also means a quick batch of salmon cakes is always an option for a busy weeknight.
To help your body absorb those nutrients, Jennifer Pallian, RD, a food scientist based in Vancouver, Canada, recommends pairing your fish with healthy fats. “One example of a food pairing that maximizes vitamin D absorption is a poke-style salmon bowl with cubed salmon, rice, avocado, cucumber, sesame seeds, and a drizzle of sesame oil or olive oil,” she says. The avocado, seeds, and oil provide the perfect mix of fats to support absorption while offering a variety of textures and flavors.
3. UV-Exposed Mushrooms
If you follow a vegan diet or lean toward plant-based meals, UV-exposed white mushrooms are one of the few natural sources of vitamin D in the produce aisle. You can usually find them right next to the regular mushrooms at your local grocery store, but you’ll need to check the packaging for labels mentioning UV light or vitamin D.
“The efficiency of vitamin D2 production depends on several factors, including wavelength, intensity, duration of exposure, and temperature,” says Pallian. “UV-B radiation is the most effective for stimulating vitamin D2 synthesis, while UV-A is less reliable.” She also points out that some mushrooms are better at making vitamin D than others, with oyster mushrooms naturally producing much more than shiitakes.
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