Here's how we can get our daily dose of vitamin D without the sun

Vitamin D is one of the most important components required by our body for healthy functioning. And there more ways to consume it than just staying in the sun.

Essential for strengthening bones and reducing chronic pain, Vitamin D is mostly received by the body through the sun rays. But there are also several other food items that can provide us with our daily dose of Vitamin D.

Lack of Vitamin D may create several health concerns including depression, muscle weakness, and exhaustion.

According to the National Institutes of Health, people from age 5 to 70 must have 600 international units (IU) of vitamin D per day. People over 70 require 800 IU per day.

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So here are several food items that can help you maintain your daily dose of the crucial Vitamin D.

1. Eggs

One large egg can provide 40 IUs of vitamin D and has less cholesterol than other foods with saturated fat. The yolk of the egg is the part that contains all the Vitamin D. Besides, they are also a healthy source of protein.

2. Mushrooms

Grown mushrooms are known to convert UV light into Vitamin D, so they are one of the rich sources of this vitamin. Especially, Portobello mushrooms are most famous for providing a great source of this vitamin because some farmers knowingly expose the mushroom to UV light to increase its Vitamin D content.

One cup of mushroom provides about 400 IU of Vitamin D.

3. Fortified Milk

Almost all milk in the United States is fortified with the Vitamin D, according to the National Institute of Health. An 8-ounce glass of milk can give up to 100 IUs of vitamin D. For those who are lactose intolerant, soy milk can also be a great alternative.

4. Salmon

Besides providing plenty of Vitamin D, salmon is also beneficial for the heart. A 3-ounce salmon fillet can provide up to 450 IU of Vitamin D.