When most of us think about getting adequate Vitamin D (people ages 9-70 typically need 400-600 IUs a day), we think about going out in the sun.

However, getting Vitamin D from the sun is not always the best option for everyone. Perhaps you have a family history of skin cancer or you have sensitive skin or you work in an office all day and don’t have time to be outside much. The alternative is getting Vitamin D through the foods you eat. We’ve come up with a list of 5 foods that can provide you with adequate Vitamin D without turning you into a lobster:

1) Fish

Fish can be a great source of Vitamin D, including salmon, eel, mackerel and tuna (even canned tuna!).  A 3 o z. salmon fillet contains about 450 IUs.

2) Egg Yolks

If you’re only eating egg whites, you’re missing out! Egg yolks aren’t yellow like the sun just by coincidence. One yolk will provide you with about 40 IUs. However, you shouldn’t just get your Vitamin D from eggs, because they’ve got a lot of cholesterol, almost a whole day’s worth!

3) Mushrooms

Did you know that just like humans, mushrooms have the ability to absorb ultraviolet light and produce Vitamin D? Most mushrooms are grown in the dark, but there are some varieties like Dole’s Portobello mushrooms that are Vitamin D fortified. These mushrooms are great for those who have plant-based diets and need more Vitamin D. Approximately one cup of diced Dole’s Portobello mushrooms provide you with 400 IUs.

4) Goat Cheese

Goat cheese is a great source of Vitamin D for those who have a dairy intolerance. Goat cheese is also low in sodium, cholesterol and fat, so it’s definitely a “slimmer” way to get Vitamin D without drinking whole milk or eating yogurt full of sugar.

5) Oatmeal

While cereal is one way to get a good dose of Vitamin D, oatmeal is a good alternative for those who are gluten-free (if it’s a gluten-free oatmeal!). Look for gluten-free oatmeal that is fortified with Vitamin D. It will definitely keep you fuller than a bowl of Cheerios.

Vitamin D is crucial for bone growth and maintenance since it promotes calcium absorption. It also aids in cell growth, reduction of inflammation and neuromuscular and immune functions. So make sure you’re getting these foods to keep your body health and strong!