Vitamin D is a vitamin D, or as calciferol is a type of vitamin dissolved in fat, and can have a hormonal effect within the body, as it is made in one part of the body, but it is used in other parts, and is manufactured This vitamin when exposed to sunlight, as it is the best natural source of vitamin D, and some food sources can provide the body with small amounts of it, it is worth mentioning that vitamin D is essential to strengthen muscles and bones, and to promote the overall health of the body, and can Low levels in the body can cause complications such as bone pain, muscle swell, osteopathic, baby rickets, etc
Foods rich in vitamin D there are some foods that contain good amounts of vitamin D, and the most important of these foods:  Salmon: Salmon is a fatty fish, it is a good source of vitamin D, and contains 100 grams of it about 361 to 685 units This vitamin is international, while wild salmon contain more quantities compared to farm fish. Canned tuna: Canned tuna is easily accessible and available compared to fresh fish, and 100 grams of canned light tuna can provide the body with nearly half of its daily vitamin D requirement, in addition to vitamin K, Niacin, however, may contain methylmercury, a toxic substance, and the accumulation of this substance in the body may lead to many health problems, and light tuna is better than white tuna in terms of its lower content of this substance, and these are Fish are safe if you eat no more than 170 grams per week. Sardines and herring: One serving of sardines contains the equivalent of 272 international units of vitamin D, while fresh herring contains 1,628 international units of this vitamin, which is three times the daily requirement, and can be eaten. Fish, however, contains large amounts of sodium, in addition to many fatty fish that are a source of this vitamin, such as halibut and mackerel. Shellfish and shrimp: Oysters are highly nutritionally valuable, have a low number of thermal rates, 100 grams of wild shellfish contains a quantity of vitamin D equivalent to 320 international units, which is more than half of the daily need of it, and contains many vitamins. Minerals such as vitamin B12, zinc and copper, shrimp are also a good source of this vitamin, and eating 100 grams of it can provide the body with a quarter of its daily vitamin D, characterized by its low fat content and containing omega-3 acids. Mushrooms: Mushrooms are suitable food sources for plant people, or those who do not want to consume seafood, and some mushrooms contain large amounts of vitamin D, including the fresh Maitake mushrooms, where 50 grams contains 562 international vitamin D units, equivalent to 94% of the body’s daily need for this vitamin, in addition to the types exposed to UV rays; 95% of the body’s daily need is equivalent to this vitamin, the white mushroom that supplies the body with approximately 87% of its need.  Eggs: Eating two large eggs can provide the body with up to 10% of the body’s daily vitamin D, and this vitamin is found in egg yolks, so the eggs should be eaten whole instead of white only.  Beef liver: Since most meats do not contain good amounts of vitamin D, beef meat is a good source of this vitamin, 85 grams of this meat contains 42 international vitamin D units and is an important source of folate, vitamin A, vitamin B12, and more. It is not recommended to rely on the bovine liver for vitamin D because it contains high levels of cholesterol.  Fortified foods: Foods are supported with vitamin D, and these foods are made by adding vitamins and minerals to foods that do not contain them naturally, the most important of which is milk supported by vitamin D; This vitamin is also supported by some types of breakfast cereals, orange juices, ghee and yogurt with this vitamin.