Tuna: A serving of tuna has
a healthy dose of Vitamin D – more than one-third of a daily dose.
Light tuna in oil has the most Vitamin D. (Light tuna in water has about
one-fourth of a daily dose, while white tuna has about one-tenth. Light
tuna also has less mercury than white tuna, making it a safer choice.)
The other fish-in-a-can, sardines, also have a lot of Vitamin D – about
one-fourth of a daily dose (along with a healthy dose of calcium), and
pickled herring have about one-sixth of a daily dose.
Mushrooms
Mushrooms can have a significant amount
of Vitamin D, but the amount varies widely by type. Shiitake mushrooms
(pictured) have 45 iu – about one-thirteenth of a daily serving of
Vitamin D. White mushrooms, on the other hand, have just 5 iu.
Beef liver
A 3-ounce portion of beef liver has more
than 42 iu of Vitamin D – about one-fourteenth of a daily dose needed
for someone who doesn’t get much exposure to the sun. Beef is also one
of the best sources of Vitamin B-12 and organ meats are one of the top
sources of iron. If you’re heading to the store for meat, look for
grassfed beef to take advantage of additional nutrition, and more
sustainable farming practices.
Sole or flounder
Flatfish like sole and flounder have
about one-fourth a day’s worth of Vitamin D. (The other white fish, cod,
has less than one-tenth.)
Goodhousekeeping.com
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