There is more than one way to get enough vitamin D. Some people get it by taking a vitamin that includes it. Others are able to obtain vitamin D simply by spending time outside in the sunlight. Another good way to get some vitamin D is consume foods that naturally contain it.

According to the Vitamin D Council there is something special about vitamin D that is different from other vitamins. Your body can make its own vitamin D. However, if you aren’t able to get enough sunlight, then you will need to get vitamin D from food. Another interesting thing about vitamin D is that your body can turn it into a hormone. Vitamin D also helps the body absorb calcium.

What foods contain vitamin D? Salmon is one of the richest sources of vitamin D. A three ounce serving of salmon provides 447 IU (international units) of vitamin D. A three ounce serving of trout can give you 645 IU of vitamin D. (The exact amount can vary depending on the species of trout and whether it was wild or farmed).

Canned tuna is another good source of vitamin D. Three ounces of water-packed canned tuna provides 154 IU of vitamin D. Those of you who enjoy eating fish can happily add some salmon, trout, or canned tuna to their meals.

Eggs are a source of vitamin D. One large egg provides 41 IU of vitamin D. It is also possible to get some vitamin D from fortified orange juice or fortified milk. Keep in mind that orange juice doesn’t contain vitamin D naturally, and neither does milk. Check the package label and look for the word “fortified” – and then read the nutrition label to find out if a specific brand of orange juice or milk has been fortified with vitamin D. Some breakfast cereals have been fortified with vitamin D, too.

Mushrooms are another source of vitamin D. This is great news for people who are vegan and do not want to consume any fish, eggs, or milk.

When it comes to vitamin D, not all mushrooms are equal. Some types of mushroom will contain more than others. Maitake mushrooms have a higher concentration of vitamin D per serving than any other type of mushroom. One cup of diced, raw, Maitake mushrooms have 786 IU of vitamin D.

Portabella mushrooms that have been exposed to ultraviolet light during processing also have more vitamin D than those that weren’t exposed to ultraviolet light. One cup of unexposed portabella mushrooms that have been grilled contain 17 IU. The same amount of portabella mushrooms that have been exposed have 634 IU.

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