Fatty fish like salmon, mackerel, trout, sardines, and tuna are among the best natural sources of vitamin D. Consuming these fish regularly can help women meet their vitamin D needs.
Egg yolks are a good source of vitamin D, particularly when the hens are raised in sunlight or fed vitamin D-enriched feed. Including eggs in the diet can contribute to vitamin D intake.
Many foods are fortified with vitamin D to help people meet their daily requirements. Look for fortified dairy products like milk, yogurt, and cheese, as well as fortified plant-based milk alternatives, orange juice, and breakfast cereals.
Some varieties of mushrooms, such as shiitake and maitake mushrooms, contain small amounts of vitamin D, particularly when exposed to sunlight during growth. Including mushrooms in meals can provide a dietary source of vitamin D.
Cod liver oil is a rich source of vitamin D, along with omega-3 fatty acids and vitamin A. It's available as a supplement and can be beneficial for women who may have difficulty obtaining vitamin D through diet alone.
Beef liver is a good source of vitamin D, as well as other essential nutrients like iron and vitamin A. Incorporating liver into the diet in moderation can help boost vitamin D intake.
Some brands of tofu are fortified with vitamin D, making them a suitable option for women following a vegetarian or vegan diet. Check the nutrition label to ensure the tofu is fortified with vitamin D.
Certain types of cheese, such as cheddar, Swiss, and ricotta cheese, contain small amounts of vitamin D. While not as rich in vitamin D as fatty fish or fortified foods, cheese can still contribute to overall vitamin D intake.