Eat plenty of fatty fish
Fatty fish are a good source of vitamin D. For meals rich in vitamin D, try adding fatty fish to fried eggs or sandwiches for breakfast.
Eat mushrooms
Mushrooms are a rich source of plant vitamin D, you can add mushrooms to salads, baked eggs, toast or process them by stir-frying, baking, and frying an air fryer. To better absorb vitamin D, combine mushrooms with healthy fats such as olive oil, avocado oil or sprinkle with nuts.
Drinking milk
Most dairy products contain vitamin D. You can add vitamin D-rich milk to smoothies, latte, tea, overnight oatmeal or chia seed pudding. The simplest way is to drink a glass of milk a day.
Eat eggs
Eggs are a supplement to vitamin D and many other nutrients such as phosphorus, iron, folate, choline and protein. You can prepare eggs in many ways such as boiling, stewing, eating with whole wheat bread, mixing with vegetables or grilling with tomato sauce.
Drink orange juice
Orange juice adds vitamin C, vitamin D and calcium. You can combine orange juice with avocado and whole-wheat toast with peanut butter - all 3 of these foods are rich in magnesium, minerals that support vitamin D absorption. Orange juice can also be added to smoothies, fruit creams or mixed into salad dressing to enhance flavor.
