Vitamin D is essential for the human body as it helps to absorb calcium, promotes bone growth and also supports in maintaining proper body functions. Human beings require around 400 international units of this specific Vitamin while some health experts would encourage an intake of about 600 international units of vitamin D. This vitamin is unique as people can get a right amount of Vitamin D from the sun rays and not just from the consumption of Vitamin rich food items. But there are those who are deficient in the vitamin. So here is a list of the food items that you can consume to ensure that your body has the required amount of Vitamin D.
1. Fatty fish
Fatty fish such as salmon contains around 400 international units of vitamin D per a 100-gram serving. Other options for oily fish include tuna, sardines, mackerel and trout.
Milk be it can milk, fortified milk or whole is a good source of vitamin D. 236 ml of milk will contain around 100 international units of vitamin D.
Also Read: 7 Health Benefits Of Drinking Milk
3. Some mushrooms
Certain mushrooms, for instance, the shitake mushrooms are high in vitamin D content. They tend to produce the vitamin when exposed to sun rays and the UV rays. A single cup of these will contain around 40 international units of vitamin D.
4. Canned tuna
A 100 gram serving of canned tuna contains approximately 236 international units of vitamin D. Hence, two such servings are enough to gain the required intake of vitamin D according to the estimate provided by the health experts.
5. Cod liver oil
Cod liver oil has some of the highest amount of vitamin D which can be found in food items. A single serving of a tablespoon of cod liver oil contains around 1,300 international units of vitamin D which is the twice the required amount.