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.”
27. Fortified Milk
Eight ounces of milk glass contains at least 100 international units of vitamin D in general. Similarly, a 6 oz of yogurt contains 80 International Units. Some soy and rice milk are fortified with roughly the same amount, but check the label, because not all of them contain vitamin D.
26. Orange Juice
If you are not a dairy fan, it is not a problem; you can a number of other foods high in vitamin D. You can get vitamin D from fortified orange juice. An 8 oz glass typically has a vitamin D of about 100 international units, but the amount varies from brand to brand. Not all brands are strengthened, so check the label.
25. Whole Milk
Some brands of milk which you can find in the grocery store have been strengthened to make sure you intake plenty of vitamin D. It is commonly known as enhanced whole milk, when you do get enough vitamin D, it makes you look and feel younger and healthier. Strengthened glass of whole milk provides about 21% of daily demand of vitamin D to the body.
“Excessive vitamin D can cause the body to absorb too much calcium, resulting in the risk of heart disease and risk of kidney stones. Avoid therefore excessive use that can expose you to many health issues.”
24. Sea Food
Due to its so many health benefits, Sushi is rated among the best foods high in vitamin D. Four sushis can provide you 2 percent of your daily vitamin D demand. Some companies also add vitamin D when canning sushi. Seaweed also provides important health benefit and is an excellent source of vitamin D.
23. Swiss Cheese
Vitamin D and C are a great duo, both help you to feel healthier and look younger. Swiss cheese is a viable source of both vitamin C and D, so if you’re worried that you do not get enough vitamin D in your diet, a quick way to help is to take a Swiss cheese slice in your sandwich or hamburger, or sprinkle a handful of grated cheese on your salad or pasta. It is one of the foods high in vitamin D.
22. Chocolate Milk
The health benefits of milk are known to everybody, but hardly a few people know that chocolate milk is a healthier choice than simple milk. If you are looking for a cup of milk that is fortified with vitamin D, then, take a cup of chocolate milk. It will provide your body 20 percent of the required daily dose of vitamin D. It also contains protein and calcium, which is immensely beneficial for bones and muscles.
In best foods high in vitamin D, you can name also oatmeal as well that is rich with many vitamins and minerals. Eating oatmeal is a healthy way to start the day. A pack of oatmeal provides about a quarter of vitamin D, the average person needs each day.
Butter is rich in saturated fat but it is important to remember that saturated fat is still essential for a healthy diet. It can help the body absorb antioxidants and vitamins. Butter contains a small amount of vitamin D, but it will also help your body absorb and use vitamin D, you get from various other foods and from other sources. As long as you use it in moderation, butter can be a welcome addition to a healthy, balanced diet.
Vitamin D supplements can help you maintain daily dose of your vitamin D intake. However, it is necessary to consult with your doctor before selecting a vitamin D supplement. Remember, excess of vitamin D is toxic for the body. So always get the dose prescribed by the doctor and he should also be familiar with your exact diet plan before prescribing the dose.
18. Egg Yolks
Eggs are a convenient way to get vitamin D. They are popular in breakfast, lunch, dinner and dessert recipes. In the egg, it is mostly found in egg yolk. One egg yolk will give you 40 international units, but do not try to get your daily vitamin D just from eggs. An egg contains about 200 milligrams of cholesterol, and it is generally advised by both nutritionists and doctors both that you should not consume more than 300 milligrams a day for your health.
17. Fortified Cereal
If you are looking for a vitamin D option with an added crunch to it than fortified cereals are the best option. Choose low-calorie cereals like multi-grain fortified cereals to get vitamin D. For taking a complete daily dose you can combine the cereal with the fortified milk. A cup (29 grams) of fortified milk with multi-grain cereal is 90 international units; adding 8 oz glass of orange juice, it makes 200 international units, the required amount of vitamin D for you a day.
16. Beef Liver
While it may not be the most attractive of the sources but surely it is a very rich source and you can also get vitamin A, iron and protein. However, beef is high cholesterol, so you should not make it a routine food to take.
15. Cod Liver Oil
Though its name may suggest a less than savory flavor but mint or citrus flavored cod liver oil can make up for that and cater your taste well. You can use it in capsule form also. One tablespoon of the oil contains more than twice of the recommended daily dietary allowance of 600 international units of vitamin D.
Who does not like cheese? Cheese can single-handedly provide more satisfaction than any other food. Cheese is among the top 5 foods that are high in vitamin D. Well on top of toast spread in the morning an additional layer of cheese might not such a bad idea. The maximum amount of vitamin D is provided by ricotta cheese.
Salmon is by far the most vitamin D rich source of all the foods containing rich amount of vitamin D. Salmon has a high fat content, which makes it a less viable option for the vitamin D intake. A 3½ ounces of salmon will provide you with 80% of the daily vitamin D requirement. Whether it is wild or it is farmed both are equally rich in vitamin D. sockeye and Alaskan species are very rich in vitamin D. a half fillet of sockeye will provide the double of the daily required dose of vitamin D.
12. Food Supplements
Another way to put vitamin D in your diet is by consuming vitamin D supplements. There are two forms of vitamin D supplements. One of vitamin D 2 is also known as ergocalciferol synthesized from plants and yeast. Vitamin D supplements of this type are the most widely used.
Other forms of vitamin D supplements are called vitamin D3, its scientific term for bile. This is the most active form of vitamin D due to both vitamin D2 and vitamin D3 are inactive body; they need to be metabolized into the active form in vivo called Calciterol.
Mackerel with a high content of ω-3 fatty acids and only 31/2 ounces of mackerel provides us with 90% of vitamin D requirement. for such people who consume more of these ω-3 fatty acid-rich fish they provide their own body with essential minerals and vitamins which the body cannot produce on their own.
The solid white meat and halibut sweetness makes it a favorite of fish lovers. The flat fish are nutrient dense foods, and contains essential minerals and vitamins such as phosphorus, selenium, vitamin B12, vitamin B6, and ω-3 fatty acids. Halibut is the best source of vitamin D is 100 g halibut fish containing 1097 IU sunshine vitamin.
Herring feed on plankton that’s why they are full of vitamin D. These shiny gray fish are consumed salted, smoked and are full of significant amounts of vitamin D. Herring provides us with healthy fats and other important nutrients in it to make it a sensible addition to the diet of the body. It is an excellent source of protein to promote muscle development, and contain high amounts of vitamin B12, selenium, phosphorus, calcium and iron
Caviar is a common ingredient in sushi and provides 100 grams per serving international units of vitamin D232. This is a high price, grainy texture of the fish, which has a sweet taste, is a wonderful appetizer. These lush fish warehouse nutrients, including as selenium, iron, magnesium, calcium, phosphorus and minerals. It also contains vitamins such as vitamin A, vitamin K, vitamin B6, folic acid, riboflavin and pantothenic acid required.
Sardines are becoming increasingly popular with their amazing health benefits, and are one of the best sources of vitamin D, only a small amount of sardines will fullfil vitamin D. 70% of your recommended dietary amounts of such fish provide 270 IU of vitamin D per 100 grams. These fish are also vitamin B12, omega-3 fatty acids, an important source of protein and selenium. High omega-3 content helps bone health, lower cholesterol, reduce inflammation.
Catfish species like herring, plankton feed constantly, always walk in insignificant sea life, from sunlight to produce vitamin D. Low in calories, and contains vitamins, protein and good fats. Just a filet provides 200% of the recommended daily value. 159 g catfish provides 795 UI of vitamin D.
5. Ricotta Cheese
Ricotta cheese stands out because it is the only source of vitamin D in all milk products, and contains 5 times more than any other cheese of vitamin D. It contains 25 IU relatively high amounts of vitamin D. Vitamin D per serving.
4. Carp Fish
Carp is also a good source of vitamin D. Fish also contains vitamins A, D, E and K, niacin, riboflavin and minerals zinc, copper, magnesium, sodium. It also is a good option because it is low in fat and is also famous among the fish lovers for its taste.
Salami provides 62 IU per 100 grams of vitamin D, and sausage provides vitamin D per 100 grams of 55 IU. While the sausage, ham and sausage are good sources of vitamin D, which was found to improve cholesterol levels and contain a high concentration of sodium. Sausage and ham excess can increase the stroke, high blood pressure and heart attack risk.
Oysters are important sources of vitamin D. Raw, wild-caught oysters contain 320 IU of vitamin D per 100 grams – which is as high as 80% of our daily needs. In addition, oysters are also good sources of vitamin B12, zinc, iron, manganese, selenium and copper.
It was observed that the nutritional value is much higher, if oysters are eaten raw. They are also high in cholesterol and should be eaten in moderation. People who suffer cardiovascular disease must not have it in excess. However, one should prefer to cook oysters before eating, so as to eliminate the presence of harmful bacteria in raw oysters.
Margarine spreads are fortified with vitamin D, which makes it delicious plus effective food source. As a good source of vitamin D, this is a healthy choice instead of normal butter, because it contains 65% less saturated fat than butter. Margarine also contains the right amount of omega-3 fatty acids and monounsaturated fatty acids, which makes it a good choice for breakfast.
“UV produced vitamin D is the best ideal natural source of vitamin D synthesis that is produced in sunlight in the human skin. However, exposure to sunlight for a long time is dangerous and can cause many skin problems including the risk of skin cancer.
The other useful source of Vitamin D is food but there are only a few foods that contain vitamin D naturally. In junk foods, the vitamin D is reinforced with synthetic vitamin D and hence not appropriate to consume. In this scenario, the best course is to rely only on natural sources that have been described above.”