5 Vitamin D Nutritious Foods

Vitamin D is essential for bone health and optimal immunity. The human body gets vitamin D from the sun, food, and supplements. A balanced diet with several servings of fruits, vegetables, and other nutrient-rich foods is the best way to get sufficient amounts of vitamin D.
Vitamin D deficiency is common among all age groups and can lead to a host of health problems. However, it’s also easily remedied by adopting a healthy lifestyle that includes plenty of high-vitamin D foods in your diet. Here are some useful tips on how to increase your intake of this essential vitamin.

1) Oily Fish

Vitamin D
Vitamin D

Oily fish like salmon, mackerel, and trout are excellent sources of vitamin D. Salmon tops the list of foods that are rich in vitamin D with a whopping 747 IU per 100-gram serving. Other oily fish rich in vitamin D include mackerel (218 IU per 100-gram serving), sardines (114 IU per 100-gram serving), herring (96 IU per 100-gram serving), and trout (92 IU per 100-gram serving).

You can eat fish as a side dish or use it in salads and sandwiches. You can also use canned salmon in a variety of recipes such as stews and casseroles. If you don’t like fish, you can get vitamin D from other sources. However, it’s best to have some fish in your diet to get the full benefits of vitamin D. Vitamin D from fish is better absorbed by the body than vitamin D from other sources.

2) Eggs

Vitamin D
Vitamin D

Eggs contain a good amount of vitamin D. One large egg yolk contains about 50 IU of vitamin D. You can use eggs in many ways to increase your intake of this essential vitamin. You can make omelets, frittatas, and quiches with eggs. You can also make sandwiches and pancakes using eggs. For the best results, buy eggs that are certified.

This ensures that the chickens are healthy and are not given any antibiotics. If you don’t like eggs, you can get vitamin D from other sources. However, it’s best to have some eggs in your diet to get the full benefits of vitamin D. Vitamin D from eggs is better absorbed by the body than vitamin D from other sources.

3) Fortified Dairy Products

Vitamin D
Vitamin D

Fortified dairy products like yoghurts, milk, and fortified soy milk are excellent sources of vitamin D. You can get vitamin D from any type of yoghurt, but you should choose the one made with live cultures because they are good for your digestive system. A cup of yoghurt has about 40 IU of vitamin D. One cup of milk has about 10 IU of vitamin D. One cup of fortified soy milk has about 25 IU of vitamin D. You can add yoghurt to your breakfast cereal or smoothie.

You can also make milkshakes with yoghurt, milk, and some fruit. You can make creamy soups with milk or fortifying soy milk. If you don’t like dairy products, you can get vitamin D from other sources. However, it’s best to have some fortified dairy products in your diet to get the full benefits of vitamin D. Vitamin D from dairy products is better absorbed by the body than vitamin D from other sources.

4) Mushrooms

Vitamin D
Vitamin D

Mushrooms like shitake, shiitake and oyster mushrooms are excellent sources of vitamin D. One cup of raw mushrooms has about 5 IU of vitamin D. You can add raw mushrooms to salads, soups, and stews. You can also use them to make creamy sauces. You can also use cooked mushrooms in sandwiches, pizza, and pasta. You can also use them to make casseroles, quiches, and omelets.

You can add cooked mushrooms to sandwiches, burgers, pizzas, pasta, and casseroles. You can also use them to make creamy sauces, soups, and stews. If you don’t like mushrooms, you can get vitamin D from other sources. However, it’s best to have some mushrooms in your diet to get the full benefits of vitamin D. Vitamin D from mushrooms is better absorbed by the body than vitamin D from other sources.

5) Dark Leafy Greens

Vitamin D
Vitamin D

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Dark leafy greens like collard greens, mustard greens, kale, turnip greens, and Swiss chard are excellent sources of vitamin D. One cup of raw greens has about 4 IU of vitamin D. You can make a salad with greens and add some crunchy vegetables, fruits, nuts, and seeds to it. You can also use greens as a sandwich filling. You can also use cooked greens in soups and stews.

You can also add some greens to your smoothie to make it more nutritious. If you don’t like greens, you can get vitamin D from other sources. However, it’s best to have some greens in your diet to get the full benefits of vitamin D. Vitamin D from greens is better absorbed by the body than vitamin D from other sources.

Also refer to : 9 Signs and Symptoms of Vitamin B12 Deficiency

Conclusion

There are many ways to get sufficient amounts of vitamin D. While some foods that are high in vitamin D are great sources, others are not. This list of nutritious foods that are high in vitamin D is based on how much vitamin D they contain per serving. This information can help you make better choices and get the required amount of this essential vitamin in your diet.

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