7 Healthy Foods Rich in Vitamin D
Vitamin D is one of the essential nutrients that our body requires. The total recommended daily value of Vitamin D is 1000 UI daily. You should get at least 800 IU (20 mcg) of vitamin D per day from foods only. Make sure that you eat foods rich in Vitamin D.
Our body only produces Vitamin D when it is exposed to sunlight. There is no other way that our body produces this key nutrient. The reason is that not many people spend time out there in the sun to obtain this essential vitamin. If you do not eat foods rich in Vitamin D it can cause its deficiency which can cause serious health problems such as weak bones also known as Osteoporosis.
Importance of Vitamin D and Calcium
Many people think that Vitamin D alone is responsible for stronger bones, however, they are wrong. Calcium is the key ingredient that makes bones stronger. But taking food high in calcium alone cannot give you stronger bones.
You need to have calcium and Vitamin D both to have stronger bones. Calcium is what makes bones strong, but Vitamin D is what makes the bones absurd calcium.
Here are seven healthy Vitamin D sources from food.
1. Salmon foods rich in Vitamin D
One of the best Vitamin D sources is Salmon. It will not be wrong to say it has the highest amount of this vitamin than any other food. According to the research if you have a 100-gram salmon (farmed) it will give you 526 IU of vitamin D which is almost 66% of the recommended daily value that you require.
If you have a salmon fresh from the sea which is not farmed, it will give you 988 IU of vitamin D in 100 grams which are 124% of the daily values. So, if you have salmon alone, it can suffice your Vitamin D needs.
2. Eggs – 7 Healthy Foods Rich in Vitamin D
Another food that is readily available which is a food high in Vitamin D is an egg. The egg yolks have large amounts of nutrients and one of them is vitamin D. One large egg yolk gives you 36 to 41 UI of this vitamin. It is 5% of the daily recommended value.
The amount of this vitamin present in the egg yolks also depends on the chicken feed. If the chicken is given feed that is high in vitamin D the egg yolks might give 100% of the daily recommended value of this essential nutrient. Eggs are also high in other nutrients such as calcium, vitamin A, choline, etc.
3. Beef Liver
Another food that has a high percentage of vitamin D is beef liver. In every 3 ounces of beef liver, you will get 42 UIs of vitamin D. If you have one liver per day it will give you 100% of the daily recommended value.
The beef liver also has many other health benefits such as increasing the amount of blood in our body. It has essential vitamins such as A and B12. It is also rich in copper.
4. Milk – Healthy Foods Rich in Vitamin D
If you are looking for a combination of calcium and Vitamin D for stronger bones, nothing beats milk. You cannot eat salmon or beef all day to get you the required amount of Vitamin D, but you can drink milk several times a day.
Having a glass or two of milk every day with proper exercise in sunlight will never cause a deficiency in Vitamin D in your body. One glass of milk can have 115 to 124 IUs.
5. Mushrooms foods rich in Vitamin D
One of the tastiest Vitamin D foods is a mushroom. These are also foods rich in Vitamin D. if you want this vitamin from a plant source, then start eating mushrooms. The mushrooms also can synthesize vitamin D from sunlight. The vitamin D found in mushrooms is D2 whereas in animals it is D3. The mushrooms are rich and have 2,300 IU per 100 grams.
6. Orange Juice
If you are looking for fruits rich in Vitamin D then Oranges are the ones that you should eat or drink. One cup of orange juice contains 130-140 UI. Orange juice is also high in vitamin C.
7. Cereal and Oatmeal
If you are looking for a snack that will help you get stronger bones, you should have cereal and oatmeal. If you have a half cup of oatmeal you can get 54–136 UI which is almost 17% of the daily recommended value of vitamin D.