10 Foods High in Vitamin D

Vitamin D is a vital part in your body. It is a partner to the system of digestion in helping the gut absorb calcium which is crucial for developing and maintaining healthy and strong bones. Vitamin D is distinctive as it isn’t present in fresh fruits and vegetables, as are many other vital vitamins. Instead, your body gets it through exposure to sunlight and certain foods. Any person who is taking vitamin D supplements must ensure that they consume enough magnesium as it is a part of the parathyroid glands in order to make vitamin D.

1. Fresh Fish

Fish, particularly fatty varieties are not just packed with plenty of vitamin D in a serving, but also provide our bodies with omega-3 fats. Herring is the best source of vitamin D, however other species like catfish, salmon, mackerel, sardines bluefish, and mackerel are also rich in this vital vitamin. If you don’t eat a lot of seafood can decide to opt for supplements made from fish oil that supply vitamin D as well as omega-3 fats in what many prefer to be a more appealing form.

2. Cod Liver Oil

Cod liver oil has the reputation as being unpleasant to taste however, just one tablespoon of the nutritious concentrate has more than 100% of recommended daily allowance in vitamin D. The oil is sold as a capsule however it is crucial to select the one that is 100% pure fish oil. Certain brands contain additives that reduce the amount of vitamin D and omega-3s.

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3. Eggs

A large egg can contain around 40 IU of vitamin D however when it is combined with other food items and supplements, it may help boost the levels of vitamin D. High-protein snacks provide a potent source of nutrition packed with riboflavin, Vitamin B12 and phosphorus and selenium. Eggs also contain choline an vital nutrient for which most people aren’t getting enough. Deficiency in choline can cause memory loss, cognitive problems liver disorders, nerve damage.

4. Caviar

Caviar is a well-known brand that has gained its place as a luxury restaurant with a high standard of dining. With champagne or not the unique food served in tiny portions gives an intriguing nutritional description. A single ounce of caviar provides about 33 IU of vitamin D. It’s an good source of iron, vitamin B12, magnesium and selenium. Caviar isn’t going to cost a fortune also. A lot of specialty stores carry cheaper Caviar, and so can Asian market for food.

5. Mushrooms

The mushrooms contain ergosterol, which is an “pro-vitamin” that is converted to vitamin D when exposed to sunlight. This is similar to the process that occurs in human beings. If mushrooms are cultivated while being exposed to UV lamps, they’re classified as “UV-treated” or “high in vitamin D” and include 400 IU of this nutrients per 3 three ounces.

6. Fortified milk

The majority of pasteurized cow’s dairy is supplemented with vitamin D. It contains in the average, thirty percent of daily allowance. While unpasteurized and unfortified milk can also have vitamin D, it’s less concentrated. Check for milk brands identified as vitamin D fortified because the majority of milk brands available in supermarkets do not contain vitamin D by itself.

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7. Fortified Orange Juice

Certain brands infuse their juices with the equivalent quantity of Vitamin D that is found in milk fortified with. A cup OJ usually contains 100IU vitamin D, or approximately 20 percent of the daily allowance of 2000 calories in a diet. Some brands of orange juice contain vitamin D however, and it’s important to verify the labels.

8. Yogurt

Alongside the numerous probiotics that do wonders for digestion, it is frequently supplemented with Vitamin D. One 6-ounce serving of yogurt that is fortified contains approximately 20 percent of your daily Vitamin D requirements. Yogurt is not a source of vitamin D by itself so make sure you search for yogurt brands that include the vitamin.

9. Fortified Tofu

Similar to dairy and juices like orange, tofu can be often enriched with Vitamin D. The soy-based product that is popular for vegans and vegetarians is also a good source of vitamin B2 as well as B6, B12 protein, calcium and iron. It has been proven that tofu reduces the risk of developing diseases such as cardiovascular diseases such as prostate cancer, breast cancer and prostate cancer and type 2 diabetes osteoporosis, liver damage and cognitive decline associated with age.

10. Beef or Calf Liver

Some people don’t like the taste of liver, however it’s one of the ways to obtain a tiny amount of vitamin D in the natural way. A 3.5-ounce portion of beef liver is a good source of twelve percent of your daily vitamin D. Chicken liver is also a source of approximately 10 percent of vitamin. Although it’s an excellent Vitamin D-rich food, it also contains cholesterol, which is why those who are concerned about cholesterol levels need to look for supplementation, such as fish or plant-based, fortified sources of vitamin D.

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