The best foods high in vitamin D help in bone development, enhance immune function, and reduce the absorption of inflammatory chemicals. They also increase the efficiency of other important vitamins for the proper functioning of the body.
Vitamin D should be the necessary part of your food. The deficiency of vitamin D can lead to rickets, a weakened immune system, poor hair growth, osteomalacia and risk of cancer. However, it is also notable that the excessive use of vitamin D is also dangerous for human health. The best way is to depend on natural foods that have sufficient amount of it.
Natural foods high in vitamin D include fish oil , fatty fish , mushrooms , beef liver , cheese and egg yolk to be the major sources. In the following, you can have a glance on the list of those foods, if included in regular diet, will maintain the required amount of vitamin D in your body.
30. Fatty Fish
Fatty fish can be a good source of vitamin D. Common options includes salmon, trout, mackerel, tuna, and eel. A 3-ounce salmon fillet contains about 450 international units of vitamin.
(international units), A large part of the D-600 international units of the Institute of Medicine recommended dietary allowance (if you are over 70 years of age, 800 international units).You’ll get a bonus, heart-healthy omega-3 fatty acids!
29. Canned Fish
Fresh fish will not increase your intake of vitamin D. The only way you can get vitamin D from fish is that you use canned fish. It contains vitamin D, and is usually cheaper than fresh fish. In addition, canned tuna fish has a longer shelf life, so it’s easy to store canned products and you can use it at your leisure.
Canned light tuna has vitamin D-150 international units per 4 ounces of canned albacore tuna and have about 4 ounces every 50 international units, and sardines have a little more than 40 international units per 2 sardines. Hence all of them are also included in the range of easily available best foods high in vitamin D.
Certain mushrooms are included in foods high in vitamin D. Like humans, they also produce vitamin D, when they are exposed to ultraviolet light. Mushrooms grown in the dark do not contain vitamins. Check for vitamin D mushrooms, like Dole Portobello mushrooms, which are easily available in your neighborhood.
They are perfect for vegetarians looking for plant-based foods containing vitamins. Dole’s Portobello’s give you vitamin D per 3 oz, serving 400 international units (about 1 cup diced mushrooms).
“Vitamin D is naturally produced in your body when you expose your skin to the sun, known as the sunshine vitamin. In addition, Vitamin D is widely added to many food products, such as milk and orange juice, and also can easily be consumed as a supplement.”