Introduction
Vitamin D is an essential nutrient that plays an important role in our overall health. It helps regulate calcium absorption and bone growth, improves immune function, and reduces inflammation. Unfortunately, many people worldwide suffer from vitamin D deficiency, especially those who live in areas with limited sun exposure. This article will explore the best foods high in vitamin D, how to incorporate them into your diet, and the benefits they offer.
Why You Need Vitamin-D and Where to Find it in Food
Vitamin D is necessary for several functions in the body, including bone health, immune function, and reducing inflammation. Although the body can produce vitamin D through exposure to sunlight, people with limited sun exposure or who use sunscreen regularly may not receive enough of this essential nutrient. Foods high in vitamin D are the best alternative for those seeking to increase their vitamin D intake.
Vitamin-D rich foods include fatty fish like salmon, egg yolks, cheese, fortified orange juice, mushrooms, soy milk, sardines, and cereal. Below we discuss these 7 vitamin-D rich foods in more detail and their serving sizes.
7 Vitamin-D Rich Foods to Keep You Healthy and Happy
1. Salmon- A 3-ounce serving of cooked salmon has about 447 IU of vitamin D. Apart from being rich in vitamin D, salmon is high in omega-3 fatty acids, which are vital for brain health.
2. Egg yolks- One large egg yolk has about 41 IU of vitamin D. Eggs also have iron, B-vitamins, and protein, making them a nutritious addition to your breakfast routine.
3. Cheese- One ounce (28 grams) of cheddar cheese has about 6 IU of Vitamin D. Cheese is also rich in calcium and protein, making it an excellent addition to your diet.
4. Fortified Orange Juice- A cup (237 ml) of fortified orange juice can provide about 100 IU of vitamin D. Make sure to choose brands that have been fortified with vitamin D. Also, it is essential to consume juice in moderation as it is also high in sugar.
5. Mushrooms- A cup (70-80 grams) of mushrooms has about 400 IU of vitamin D, making them a popular vegan and vegetarian source of vitamin D. Mushrooms are rich in antioxidants and have anti-inflammatory effects, making them a great addition to your diet.
6. Soy Milk- A cup (237 ml) of soy milk has about 100 IU of vitamin D. Soy milk is also high in protein and selenium, making it an excellent addition to your diet.
7. Sardines- Two sardines have 46 IU of vitamin D. Like salmon, sardines are also rich in omega-3 fatty acids, which are vital for brain and heart health.
Top 5 Foods to Eat for a Vitamin-D Boost
Here are five foods that can give you a quick boost of vitamin D:
1. Fortified cereal- A cup of fortified cereal can have up to 40 IU of vitamin D. Just make sure to choose brands that have been fortified with vitamin D and have low sugar content.
2. Canned Tuna- A small can of canned tuna, about three ounces, can have about 150 IU of vitamin D. However, it is essential to choose brands that are low in mercury.
3. Fortified milk- A cup of cow’s milk has about 120-125 IU of vitamin D if it has been fortified. You can also find fortified non-dairy milk alternatives, like almond milk, which can provide just as much vitamin D.
4. Beef liver- Three ounces of beef liver has about 42 IU of vitamin D. Beef liver is also high in iron, making it an excellent food for those with iron deficiencies.
5. Cod liver oil- One teaspoon of cod liver oil can provide up to 448 IU of vitamin D. Cod liver oil is also high in omega-3 fatty acids and vitamin A, which has been shown to help support vision health.
How to Incorporate More Vitamin-D Rich Foods into Your Diet
Here are a few practical tips to add more vitamin D-rich foods into your diet:
1. Using a vitamin D supplement- Talk to your doctor about adding a vitamin D supplement if you suffer from severe vitamin D deficiency.
2. Incorporating vitamin D fortified foods into your diet- Look for foods that are fortified with vitamin D, like cereal, juice, and milk, when shopping for groceries. Also, don’t forget about mushrooms and egg yolks as they are great to add to salads and soups.
3. Checking food labels for vitamin D content- You can check the nutrition label on the back of the food package to determine the vitamin D content. Many food manufacturers will also list on the label if their product has been fortified with vitamin D.
4. Discussing with a doctor- If you are uncertain if you are getting enough vitamin D in your diet, consult with your doctor, who can conduct a blood test to check your levels.
The Ultimate Guide to Foods High in Vitamin D
Here are some other foods that are high in vitamin D:
1. Herring- 1383 IU per 85g serving
2. Canned salmon- 1364 IU per 3 ounces (85g) serving
3. Oysters- 320 IU per 85g serving
4. Shrimp- 152 IU per 85g serving
5. Fortified oatmeal- 150-352 IU per 154g serving
6. Yogurt- 80 IU per cup (245g) serving
7. Fortified butter- 60 IU per 28g serving
8. Pork- 47 IU per 85g serving
9. Fortified cheese- 40 IU per 28g serving
10. Spinach- 33 IU per 100g serving
Why Vitamin-D is Crucial for Your Health and Where to Get it Naturally
Vitamin D is essential for strong bones, a healthy immune system, and reducing inflammation. The easiest and most natural way to get vitamin D is through sun exposure. The body naturally produces vitamin D when exposed to sunlight. Foods high in vitamin D, supplements, and fortified foods are also excellent non-natural sources of this essential nutrient.
The Benefits of Consuming Vitamin-D Rich Foods and How to Make Them Tasty
Consuming vitamin D-rich foods can help reduce inflammation, lower the risk of osteoporosis, and improve brain function. Here are a few simple yet tasty recipes to incorporate vitamin D-rich foods into your diet:
1. Salmon and veggie stir fry- Sautee salmon, bell peppers, broccoli, snap peas, and mushrooms in sesame oil. Add in a tablespoon of soy sauce for flavor and serve over rice.
2. Mushroom and egg scramble- Sautee mushrooms in a non-stick skillet, then add in whisked eggs for a quick and easy breakfast containing both vitamin D and protein.
3. Sardine avocado toast- Mash an avocado on whole-grain toast and top with sardines and a squeeze of lemon.
4. Tuna salad- Mix canned tuna with plain Greek yogurt, diced cucumber, red onion, and dill for a quick and flavorful lunch.
5. Cheese and spinach omelet- Whisk eggs and sautee spinach in a skillet. Add in shredded cheese and spinach, then fold over and serve for a protein-packed breakfast.
Conclusion
Vitamin-D is an essential nutrient that is necessary for a healthy body and mind. Many people worldwide suffer from vitamin D deficiency, so it is essential to incorporate more vitamin D-rich foods into your diet. Salmon, egg yolks, cheese, fortified orange juice, mushrooms, soy milk, and sardines are all great sources of vitamin D. Additionally, checking food labels, using vitamin D supplements, and discussing with your doctor are excellent ways to increase your vitamin D intake.
