:max_bytes(150000):strip_icc()/Foods-With-More-Vitamin-D-Than-An-Egg-c0712a4545c74a8eb98f9295e4e9990a.jpg "6 Foods With More Vitamin D Than An Egg, According to a Dietitian")
6 Foods With More Vitamin D Than An Egg, According to a Dietitian
6 Foods With More Vitamin D Than An Egg, According to a Dietitian
As a vital nutrient, vitamin D plays a crucial role in maintaining healthy bones, supporting immune function and regulating mood. However, many people may not get enough vitamin D, especially during the winter months when sunlight exposure is limited. While eggs are often celebrated for their nutritional value, did you know that there are several foods that offer even more vitamin D than an egg? In this article, we’ll highlight six foods that are rich in vitamin D and provide you with tips on how to incorporate them into your meals.
1. Trout
Trout is one of the richest natural sources of vitamin D, with a 3-ounce serving providing 645 IU – more than 100% of the daily recommended intake for most adults. This fish is also packed with high-quality protein and heart-healthy omega-3 fatty acids, which can help fight inflammation and support cardiovascular health. You can grill, bake, or pan-fry trout and pair it with a variety of flavors. Consider our Baby Kale Breakfast Salad with Smoked Trout & Avocado for a delicious and nutritious breakfast option.
2. Salmon
Salmon is another excellent source of vitamin D, with a 3-ounce serving providing 570 IU – covering about 95% of your daily needs. Wild-caught salmon tends to have higher levels of vitamin D than farmed salmon, but both are excellent sources. Salmon is also rich in omega-3s, which support brain health, heart health, and reduce inflammation. Try grilling or baking salmon for a quick weeknight dinner or add it to salads, pasta, or grain bowls. Our Salmon-Stuffed Avocados and Easy Salmon Cakes are great recipe options.
3. Mushrooms (Exposed to UV Light)
Mushrooms that have been exposed to UV light are one of the few plant-based sources of vitamin D. A ½ cup of UV-exposed mushrooms contains up to 366 IU of vitamin D, making them a great option for those following a vegetarian and vegan diet. Mushrooms also provide important nutrients like selenium, potassium, and B vitamins. Add them to stir-fries, soups, or pasta dishes. Our Roasted Mushrooms with Brown Butter and Parmesan is a tasty and easy side dish.
4. Fortified Cows Milk
Fortified cow’s milk is a staple in many households and a reliable source of vitamin D. One cup provides 120 IU of vitamin D. In addition to vitamin D, cow’s milk is rich in calcium and vitamin B12, both of which are essential for numerous body functions, including supporting bone health and energy production. Enjoy it straight, pour it over cereal, or use it in recipes.
5. Fortified Plant-Based Milk
Many plant-based milks, such as almond, soy, and oat milk, are fortified with vitamin D to match the levels found in cow’s milk. A 1-cup serving of fortified plant-based milk typically contains between 100 and 144 IU of vitamin D. These milks are also often enriched with calcium and vitamin B12. Use them in your coffee, smoothies, or as a base for creamy soups or sauces.
6. Sardines
Just two sardines provide 46 IU of vitamin D, slightly exceed the amount found in one egg. Sardines are also rich in calcium, vitamin B12, and omega-3s, making them a great option for supporting bone and heart health. Enjoy them on toast, in salads, or mixed into pasta dishes.
The Bottom Line
Eggs are a nutritious food, but when it comes to vitamin D, there are several foods that offer more of this essential nutrient. From salmon to fortified plant-based milk, these foods can help you meet your daily vitamin D requirements and support your overall health. Prioritize incorporating these vitamin D-rich foods into your diet to maintain healthy bones, support immune function, and regulate your mood.
FAQs
Q: How much vitamin D do I need daily?
A: The recommended daily intake of vitamin D is 600 IU for most adults, increasing to 800 IU for those over 70.
Q: Can I get enough vitamin D from sunlight?
A: Yes, some people can get enough vitamin D from moderate sunlight exposure, but it’s essential to be cautious and not rely solely on sunlight.
Q: Are there any other sources of vitamin D besides food?
A: Yes, vitamin D supplements are also available, but it’s recommended to consult with a healthcare professional before adding any supplements to your diet.
Q: Can my body produce its own vitamin D?
A: Yes, the human body can produce its own vitamin D through sunlight exposure, but it’s crucial to maintain adequate nutrition and vitamin D levels to support overall health.
