Vitamin D is the only nutrient your body produces when exposed to sunlight. However, up to 50% of the world’s population may not get enough sun. This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin. Here are 10 healthy foods that are high in vitamin D.

1 Cereal and oatmeal

Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.

2 Orange juice

One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV

3 Soy milk

Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough. For this reason, plant-based milk substitutes like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow’s milk.

4 Cow’s milk

Cow’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin. In several countries, cow’s milk is fortified with vitamin D.

5 Mushrooms

Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.

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6 Egg yolks

Eggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels.

7 Canned tuna

Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.

8 Cod liver oil

Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.

9 Herring and sardines

Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.

10 Salmon

Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 124% and 32% of the DV, respectively.

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How do you boost your vitamin D intake?