đ¨Top 12 Vitamin D-Rich Foods | Boost Bone & Immune Health Naturally
Vitamin D is essential for strong bones, immunity, and overall health. Combined with magnesium, it helps absorb calcium into the blood, keeping your bones strong.
In this video, discover 12 natural food sources of Vitamin D you can easily add to your diet for healthier bones, a stronger immune system, and better overall wellness.
đ¨Vitamin D-rich foods:
1. Salmon: 361â685 IU / 100g
2. Herring: 1,628 IU / 100g
3. Cod liver oil: ~450 IU / tsp
4. Oysters: 320 IU / 100g
5. Canned tuna: 268 IU / 100g
6. Shrimp: 152 IU / 100g
7. Egg yolk: 40â6,000 IU depending on diet/sunlight
8. Mushrooms (sun-exposed): up to 2,300 IU / 100g
9. Clams: 160â800 IU / 100g depending on type
10. Soy milk: up to 100 IU / 100ml
11. Orange juice: ~140 IU / cup (237ml)
12. Beef liver: 42â50 IU / 100g
âď¸ Extra tips:
Sunlight helps your body naturally produce Vitamin D.
Vitamin D3 comes mainly from animal foods, while Vitamin D2 is found in mushrooms.
Daily needs:
⢠Adults 19â70 years: 600 IU (15 mcg)
⢠Adults 70+: 800 IU (20 mcg)
Stay healthy with these natural Vitamin D sources! đż
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