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Vitamin D’s role in the body can’t be overstated, as it contributes to healthy bones and muscles, prevents many diseases, such as cardiovascular ones and certain cancers, and benefits the kidney, as well as the immune system.
Although this vitamin is produced naturally by the skin under sun exposure, it can also be drawn from certain foods. Not everyone gets enough of this essential vitamin; to make sure you do, add these 6 foods high in Vitamin D to your diet!
1. Fatty Fish such as Salmon, Trout, etc.
Salmon and other fatty fish, like trout, provide essential vitamin D without the need to consume a lot of food.
Each three-ounce serving offers around 100 IU (international units) of vitamin D; the recommended daily intake is 600 IU for most adults. It is recommended to bake or grill them. It should be noted that 100 g of salmon contains between 6 and 23 g of vitamin D, and 100 g of baked trout contains 11 g of vitamin D. Fatty fish are high in omega-3 fatty acids, which are good for our heart health and brain function. In addition, they also contain high levels of protein without containing too much saturated fat.
2. Eggs
Eggs are known for their high vitamin D content. In one large egg, you will find about 10 percent of your daily value of vitamin D. They are also packed with proteins, vitamins A and E and B12, niacin and zinc. Eggs have always been a popular breakfast food choice because they are both filling and tasty.
100 g of raw egg yolk provides 2 to 3.2 g of vitamin D. It is better to consume, on average, 4 eggs per week, as only one would not be enough to fulfill the required amount.
3. Mushrooms
Portobello mushrooms are actually one of those vitamin D-enriched foods. If you want to take advantage of their potential health benefits, choose portobello mushrooms that are thick, firm and have an even color.
The best way to cook portobellos is roasting them. Just rub them with olive oil, add some Italian herbs (oregano and thyme work well) and bake for about twenty minutes at four hundred degrees Fahrenheit. Roasted portobellos have a savory flavor which goes great with rice or pasta, or can be eaten just as they are. Plus, they’re very simple to make. It’s important to use only extra virgin olive oil because other oils don’t contain antioxidants that protect us from free radicals.
4. Milk and dairy products
Dairy products are fortified with vitamin D. The recommended intake is 200 IU for every 2,000 calories consumed.
So a person consuming 2,000 calories per day should ingest 1,000 IU of vitamin D each day from food sources. Cow’s milk is among the top sources of vitamin D at 100 IU per cup (8 ounces). Other sources include cheese (30 IU), yogurt (38 IU) and margarine (33 IU). Another dairy product, ice cream (2 ounces), provides 5 percent of your daily value.
5. Enriched Soy Beverages
Enriched soy beverages are a great source of vitamin D. Low-fat chocolate milk, a good choice for children, gets its flavor from cocoa solids and not additional sugars.
Enriched soy beverages also offer almost 10% of your daily calcium needs and is fortified with some vitamins like C, A and E as well.
Drinking at least three cups of enriched soy beverage will help you get 200 IU (international units) of vitamin D per day. To make sure that you’re getting enough vitamin D through food, be sure to have a serving or two of soy products every day. This ensures that your body is being sufficiently supplied with Vitamin D during different seasons when there’s less sun exposure throughout most parts of North America.
It should be noted, however, that a natural soy beverage does not contain vitamin D.
6. Animal livers
Liver is one of the best food sources of vitamin D.
Cod liver oil (5,000 IU of vitamin D per tablespoon) can be a great addition to your diet, but it’s also easy to get plenty of vitamin D from organ meats. Just 3 ounces of beef liver contain over 2,000 IU. Other good sources include calf’s liver (1,800 IU), beef kidneys (1,700 IU), beef heart (1,700 IU), and lamb lungs (3,200 IU).
If you’re not sure what to do with these organs—or if you don’t want to eat them—you can opt for supplements instead.
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Vitamin D3 1000 IU
Sunrider® Vitamin D3 is fortified with antioxidant powerhouse vitamin E, plus safflower oil, which contains polyphenols and healthy fatty acids that enhance vitamin D absorption. Benefits include aiding calcium absorption for strong bones and teeth and helping to support the healthy function of the immune system.
In any case, nothing is simpler than a 10-to-15-minute daily sun exposure, because the diet only partly compensates for the lack of vitamin D.
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