Did you know that 40% of US residents suffer from Vitamin D deficiency? 
Responsible for keeping bones healthy, low vitamin D results in higher risk of osteoporosis and weak bones prone to fracture.  
What makes Vitamin D special is the fact that it can only be produced when the skin is exposed to sunlight or by eating a select few Vitamin D rich foods.
It is important to meet the daily requirement of vitamin D, which often gets overlooked. If you’ve been experiencing regular dizziness, have pale, yellow skin, or feeling extremely tired then you may be running low on this one essential vitamin.
Salmon? Mushrooms? How does fortified food help? All this and more!  we will be talking about all the foods that are rich in Vitamin D. Let’s start with how much vitamin D we really need to stay healthy. There is no doubt that Vitamin D is a necessity for a healthy life. Studies have shown that a daily intake of 2,000 to 4,000 international Units of vitamin D is safe for US citizens.  
For people suffering from deficiency – higher doses of Vitamin D can be recommended. However, do not take it upon yourself to administer higher vitamin doses since it may lead to toxicity.
Salmon Let’s start by talking about the king of fish. 
Salmon is a popular fatty fish that serves as an awesome source of the sunshine vitamin. If you are looking to add a healthy protein to  
your lunch then salmon will definitely make the cut. Even if you’re not deficient in Vitamin D, eating salmon will add omega 3 fatty acids and healthy proteins. Omega 3 is responsible for functioning as an immunity booster. It protects the heart, endocrine system and pulmonary health. A simple dinner or lunch consisting of cooked 
salmon with some veggies is a wholesome meal that will meet your everyday intake of vitamins and other essential nutrients. Who doesn’t love salmon? What is your favorite salmon dish? Tell us in the comments! Cod Liver Oil Do you know that cod liver oil has been used as a joint pain reliever for centuries. Cod liver oil is a dietary supplement that is derived from the liver of cod fish. Although it is a fish oil, cod liver is different because it’s derived from the liver, which is a nutrition rich organ. Being a fish oil it’s packed with enriching and fat soluble vitamins like vitamin D and A along with omega 3 fatty acids. This oil is so rich in vitamin D that having it will fulfill 113% of your daily requirement. You can choose to eat cod liver oil  
by drizzling a couple of tablespoons on your meal or eating it in capsule form.
Mushrooms are delicious, earthy and wholesome  additions to any meal. The benefits of mushrooms are an ever expanding subject which ranges from  curing certain cancers to being an antidepressant. Mushrooms like morel, shiitake, maitake and more are also packed with high levels of vitamin D, especially when they are exposed to sunlight.

The vitamin D production due to ultraviolet exposure is the same as humans. However, indoor mushrooms don’t contain any Vitamin D since they are grown in shade and are devoid of vitamin D.
Besides an abundance of vitamin D, any kind of edible mushrooms are a powerhouse for nutrients and important minerals like copper, potassium and complex carbs.
Fortified food is food that has nutrients added that are not naturally present in them. The purpose of these kinds of food is to provide complete nutrition and health benefits. For example fortified milk is jam packed with vitamin D and fortified fruit juices are filled with calcium. 
Older folks and women are more susceptible to Vitamin D deficiency resulting in fragile bones.  
Fortified milk meets the vitamin D needs and deficiencies and makes bones stronger.  
These kinds of foods are also beneficial for vegans, who normally don’t meet their everyday requirement of minerals and vitamins.
Egg Yolk The benefits of egg whites are well known but the benefits of egg yolks are mostly overlooked. The yellow centre of an egg provides the body with over 80% of daily vitamin D intake. Regularly eating egg  yolks will result in a stronger skeletal structure and a healthier immune system. The whole egg is one of the most important parts of a complete meal. Eggs are one of the cheapest and easily available natural sources of not just vitamin D but also for protein, saturated fats, iron and several others. Having an egg will keep you active and full for a long period of time. Herring Canned, raw, smoked or pickled, herring is versatile and delicious! It’s so packed with vitamin D! Just 100 grams provides 14% of the daily requirement. It also contains high levels of heart healthy omega 3 fatty acids that keeps the heart in good shape and promotes normal brain development. Herring and sardines are sometimes grouped together because of their nutritional value. Adding a helping of grilled herring with green salad once a day will be a great way of including these nutrient rich fish to your diet.  
Be careful while going for pickled herring because it has unhealthy amounts of sodium.

Sardines Big things come in small packages and this holds true for sardines. Having been around for ages and originating from sardinia, Italy, these teeny tiny fish have surprisingly high nutritional value. Falling in the category of fatty fish – sardines are also packed with Vitamin D. Did you know that low levels of vitamin D in the body causes high blood pressure, cardiovascular disease and even weak and brittle bones when not kept in check? Sardines provide over 20% of your everyday vitamin needs. Easy to cook and delicious, replacing one meal with a helping of sardines and salad or including  them in your diet is a great way of keeping bones strong and lowering the blood pressure. Wondering if you have high blood pressure or not? Here are the signs of blood pressure you should never ignore. Now back to food that is high in Vitamin D.
Canned Tuna Canned tuna packs some serious vitamin D. 
Although fresh tuna has the most nutrients, getting it canned is convenient and does not interfere much with the nutritional value.  
When eaten in moderation, it provides the body with rich and natural essential vitamins. Canned tuna is also easy on the pocket and an incredible source for niacin and the rare vitamin K. Due to the high mercury levels it is advised to eat just over 150 grams of canned tuna once a week.
Beef liver Red meat like beef is a hot favorite for every foodie. When it comes to gaining vitamin D this may not seem like the most traditional way. Contrary to popular belief, organs of red meat like liver contain a good amount of vitamin D plus other helpful nutrients like iron, protein and vitamin A.
When compared with other meat like sirloin steak, beef liver has the lowest cholesterol content. However it does contain some amount of cholesterol which may not seem like a good idea for many people but can be eaten as a deliciously healthy snack.
Fortified Orange Juice Kick starting your day with a freshly squeezed glass of orange juice guarantees a healthy and refreshing morning.  
When you think about nutrients in orange juice, vitamin C is the first one that comes to mind. Another important nutrient that comes in abundance is the sunshine vitamin. Homemade and fortified orange juice are great sources of various nutrients that keeps the skin glowing,  rids the body of toxins and keeps the organs functioning. Fortified juice is one of the most convenient ways of getting your fair share of vitamin D for the day.
Now let’s check out some other helpful ways of naturally getting vitamin D in your system: Getting the right amount of Vitamin D in a day is very important and as we all know UV rays from the sun is a natural source of vitamin D. This doesn’t mean sun bathing for the whole day. Exposing your skin to the sun should be done in a balanced manner. Too much sunlight on the skin may lead to the risk of skin cancer. For a safe sunbathing experience you should use sunscreen,  sunglasses, hats and some sort of shade to create a safe barrier between the sun and your skin. 
Regular exercising is a great way to stay healthy and keep your organs functioning properly.  
Regularly exercising also assists in the development and production of vitamin D. 
Did you know that Vitamin D and calcium go hand in hand to make bones strong?  
Choosing the right food like dairy products, leafy green veggies and a  selection of various nuts that are rich in calcium and vitamins strengthens the bones.
The importance of Vitamin D is clear. Meeting your everyday needs of this vitamin is very important in keeping bones healthy and strong. Especially later on in life when bone density starts decreasing and can lead to serious health problems.
Here is how you know you are running low on vitamin D Also check out this ultimate guide to every vitamin you may be needing Watch these two videos for everything you need to know about vitamin D.