Salmon is not the only food rich in this important nutrient.
Getting enough vitamin D from food alone is difficult, but when it comes to dietary sources, salmon ranks among the top, providing nearly 400 international units (IU) in each serving.
However, it is not the only food rich in this important nutrient that supports nerve, muscle, and immune functions, as well as helps the body absorb calcium, writes Health.
Here are 3 foods that contain more vitamin D per serving than salmon, and 4 that contain the same amount.
1. Cod Liver Oil
Just one tablespoon contains about 1350 IU of vitamin D - almost three times more than one serving of salmon.
Cod liver oil, derived from the liver of Atlantic cod, can be found in regular grocery stores or pharmacies.
2. UV-Exposed Mushrooms
UV-exposed mushrooms are another great source of vitamin D. This exposure is usually indicated on the packaging, often mentioning that the mushrooms are rich in vitamin D. Common varieties include:
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Crimini
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Portabella
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Shiitake
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White Button
About half a cup - roughly 5 mushrooms or one portabella - contains approximately 800–1200 IU of vitamin D, said Amy Wood, president and CEO of the Mushroom Council.
3. Rainbow Trout
A serving of 85 grams contains about 645 IU of vitamin D, said dietitian Morgan Walker.
Which Foods Contain the Same Amount of Vitamin D as Salmon
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Canned Sardines;
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Canned Light Tuna;
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Pickled Herring.
Fortified Beverages: Unsweetened soy milk (120 IU per cup), cow's milk (111 IU per cup), non-fat kefir without additives (100 IU per cup), orange juice (100 IU per cup).
How Much Vitamin D is Needed
Most adults are recommended to get at least 600 IU of vitamin D per day. Vitamin D can be obtained from food, or the body can produce it through sun exposure. This process can be challenging during the winter months.
