10 Natural Sources of Vitamin D that Men Include in their Nutrition Plan

Incorporating vitamin D-rich foods into your diet is an excellent way to ensure you meet your daily vitamin D requirements. Here are 10 foods that are natural sources of vitamin D:

1. Fatty Fish: Fatty fish such as salmon, mackerel, and trout are some of the best dietary sources of vitamin D. A 3.5-ounce (100-gram) serving of cooked salmon can provide around 570-590 IU (International Units) of vitamin D, depending on the type of salmon.
2. Cod Liver Oil: Cod liver oil is incredibly rich in vitamin D. Just one tablespoon can provide more than the daily recommended intake. However, it’s essential to use it in moderation due to its high vitamin A content.
3. Mushrooms: Some types of mushrooms, like shiitake and maitake, have the ability to produce vitamin D when exposed to sunlight or UV light. They are a good choice for vegetarians and vegans.
4. Egg Yolks: Egg yolks contain a small amount of vitamin D, with about 40 IU per yolk. This can be a significant source for those who don’t consume fish.
5. Fortified Dairy Products: Many dairy products, such as milk, yogurt, and cheese, are fortified with vitamin D. A typical 8-ounce (240 ml) glass of fortified milk contains around 100 IU of vitamin D.
6. Fortified Plant-Based Milk: For those who follow a vegan or dairy-free diet, there are numerous fortified plant-based milk options like almond milk, soy milk, and oat milk, which can provide a good source of vitamin D.
7. Fortified Cereals: Some breakfast cereals are fortified with vitamin D. Always check the nutrition label to see if the product contains added vitamin D.
8. Tuna: Canned tuna is another good source of vitamin D. A 3.5-ounce (100-gram) serving of canned tuna typically contains around 236 IU of vitamin D.
9. Beef Liver: Beef liver is a rich source of several nutrients, including vitamin D. A 3.5-ounce (100-gram) serving of beef liver can provide around 50 IU of vitamin D.
10. Sardines: Sardines, both canned and fresh, are a vitamin D-rich seafood option. A 3.5-ounce (100-gram) serving of canned sardines can offer approximately 480 IU of vitamin D.

It’s essential to note that while these foods can contribute to your vitamin D intake, they may not provide the entirety of your daily requirements. Adequate sun exposure and holistic lifestyle changes benefit your optimal vitamin D levels. Additionally, dietary preferences, allergies, and health conditions may affect the choice of vitamin D-rich foods, so it’s always a good idea to consult with a nutritionist for personalized recommendations.