Vitamin D deficiency recently showed signs that it can pose risks of contracting COVID-19, so you might want to know which foods can help you avoid it.

Other than COVID-19 risks, Vitamin D deficiency also poses risks to bone strength and other health problems.

While the vitamin can be produced by the human body through sunlight exposure, about 40% of Americans still lack it, Insider said. This is where Vitamin D rich foods can help.

Here are five foods that can help you fight Vitamin D deficiency:

Salmon

Salmon is a very common fish, and it is also packed with vitamin D. According to the U.S. Department of Agriculture, three ounces of it contains 375 international units (IU) of vitamin D.

The best choice is wild-caught salmon as it has an added boost of nutrition. A 2007 study in the Journal of Steroid Biochemistry and Molecular Biology found that this kind of salmon had an average of 988 IU. Meanwhile, farmed salmon has only 240 IU on average.

Vanessa Rissetto MS, RD, CDN, said this fish is easy to cook and baking a fillet at 350 °F for 45 minutes should do the trick.

Trout

Trout is also a great fish option for those who want to up their Vitamin D intake. Three ounces of raw farmed rainbow trout has 540 IU of this vitamin, as per the USDA.

Other than Vitamin D, it is also an excellent source of other great vitamins and minerals, Rissetto said. Some of the best you can get from it are Niacin, Vitamin B12, and Omega 3 fatty acids.

Cod Liver Oil

Cod liver oil is usually found at grocery stores. It is a great option for those who don't want fish as their main Vitamin D source but still want an easy way to get it.

James Fleed, PhD of the Department of Nutrition Science at Purdue University said there are now capsules for cod liver oil, instead of spoonfuls.

Two capsules, or 5 milliliters of cod liver oil can give you about 400 IU of the vitamin per day, said a 2015 study. That is already 66% of the average person's daily needs of Vitamin D.

Mushrooms

If you're vegan or a vegetarian, your best option would be mushrooms. The USDA said a cup of diced raw maitake mushrooms has 768 IU of vitamin D.

Take note that Vitamin D content varies between mushroom varieties. A 2018 paper in Nutrients said fresh wild mushrooms tend to give more Vitamin D then store bought ones.

Egg Yolks

One more option that is good for vegetarians is to eat egg yolks. That specific part of eggs can also increase intake of Vitamin D.

One large egg with yolk has about 44 IU of Vitamin D, 6% of the recommended daily value.

You don't have to worry about the egg yolk affecting your cholesterol levels.

"We've studied eggs for the last 60 years and can note that the yolks are not known to raise cholesterol," Rissetto said.

Check these out!

Vitamin D2 vs Vitamin D3: What Should You Choose?

5 Soothing Uses of Virgin Coconut Oil Before and After Pregnancy

Vitamin D Deficiency Symptoms You Have to Look Out For