Hello Vitamin D:)
Vitamin D is the only nutrient your body produces when exposed to sunlight. This nutrient is important for growing healthy cells, keeping your immune system humming to ward off illness, and aiding in calcium absorption so your bones stay strong. It also helps prevent the bone disease rickets in children, and with calcium, the so-called Sunshine Vitamin can help guard against osteoporosis in older adults
Salmon is a popular fatty fish and great source of vitamin D. A serving of salmon — 3 to 4 ounces — is about 200 calories. It’s very low in saturated fat and a good source of protein. It’s also one of the best sources of vitamin B12. It’s also bursting in potassium and other nutrients like iron
Herring and sardines
Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled.
This small fish is also one of the best sources of vitamin D. No need to seek out a fish monger. Sardines, herring are a good source of omega 3 polyunsaturated fatty acids, protein, vitamin D (and also calcium when the bones are eaten).
Cod liver oil
Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil can be key to obtaining certain nutrients that are unavailable in other sources. Cod liver oil is a dietary supplement derived from liver of cod fish. As with most fish oils, it contains the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid
People who don’t eat fish should know that seafood is not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food.
While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are found mostly in the yolk. Eating the egg white and yolk together in a whole egg provides the right balance of protein, fat, and calories. This combination allows most people to feel fuller and more satisfied after eating eggs in meals.
Excluding fortified foods, mushrooms are the only good plant source of vitamin D. Like humans, mushrooms can synthesize this vitamin when exposed to UV light (27Trusted Source).
However, mushrooms produce vitamin D2, whereas animals produce vitamin D3. Mushrooms will help give you energy. These help the body utilize energy from the food we consume and produce red blood cells, which carry oxygen throughout the body