Top 10 Foods That Are Vitamin D Rich
So many people do not realize they should eat more foods containing vitamin D. As a result, vitamin D deficiency is a popular health problem today. These foods can be rare in the best of circumstances and we need to get them in our diets effectively and consistently.
People know Vitamin D as “the sunshine vitamin.” It is a cornerstone of dietary balance and one of the most important nutrients for bone and general health. The most important function among other things involves its role in calcium absorption. As we all know, calcium strengthens our bones and teeth. Calcium helps in correcting poor vision, digestion, and absorption of food, gives aid to healthy skin, nervous function and so on. Chronic illnesses are often associated with low levels of vitamin D.
Deficiencies in Vitamin D are commonly associated with the following:
- Dental caries
- Gum bleeding and gum disease.
- Irritable bowel disease or other digestive disorders.
- Autoimmune conditions
- Type II diabetes
- Snoring, grinding your teeth or sleep apnea.
- Arthritis, joint pain, back, and neck pain.
- Mist fog, dementia, Alzheimer’s disease.
As we strive to avoid deficiencies of all types including those in the dietary category, consuming multiple sources of vitamin D-rich foods may be a more excellent path. With the help of dietary professionals and the Medical advice of your physician, the following “Top Ten List” is a jumping off point for a greater conversation with your professional of choice.
Note: Vitamin D is soluble in oil, which means you eat fat to absorb it. Depending on where you live, 20 minutes a day of sun exposure is enough to cover your vitamin D needs.
Let’s take a look at these top 10 vitamin D-rich foods
These are oily fish from the ocean, rich in Vitamin D. One of the problems is that you must grow oily fish naturally and from the sea. Most salmon and other fish purchased at the supermarket are farmed and do not arrive in the refrigerated meats display from natural food sources.
2. Cod liver oil
Cod liver oil is a rich source of essential nutrients for vitamins, including vitamin D and vitamin A, as well as omega-3 anti-inflammatory fatty acids.
Chickens raised in grass produce eggs containing vitamin D3. You can only find Vitamin D in the yolk. It contains about 50 IU per egg, so you need to prepare a large frittata to get your full dose of Vitamin D
If you expose Mushrooms to the sun as they grow, they become rich sources of Vitamin D. These species are portabello and maitake mushrooms, which provide over 100% of daily vitamin D requirements per 100 grams of meals.
Cheese is another option for vegetarians with 100 grams of cheese, such as cheddar cheese, which provides about 25% of daily vitamin D requirements.
6. Fortified food
In many countries, they enrich foods such as breakfast cereals and vitamin D-rich fruit juices. Examples are
It usually contains about 130 IU per cup (237 ml), or about 22% of IDN (7, 33).
This is a substitute for vegetable milk and other vitamins and minerals commonly found in cow’s milk.
About 75% of people in the world have lactose intolerance and 2 to 3% suffer milk allergy. For this reason, some countries enrich orange juice with vitamin D and other nutrients, such as calcium.
Start your day with up to 142 IU of Vitamin D, or 24% RDI and One cup (237 ml) of fortified orange juice for breakfast
Cereals and oats
1/2 cups of these foods can provide between 55 and 154 IU, or up to 26% IDR. They are a good way to increase your intake.
7. Herring and sardines
Herring comes in raw form, canned, smoked, or marinated. This small fish is also one of the best sources of Vitamin D.
Atlantic Fresh Herring provides 1,628 IU for 3.5 ounces (100 grams) of a meal, nearly three times the RDI. If you don’t like fresh fish, marinated herring is also a great source of Vitamin D, as it provides 680 IU for 3.5 ounces (100 grams) of serving, or 113% of the amount of RDI. Sardines are also a good source of Vitamin D: One serving contains 272 IUs or 45% RDI.
8. Canned tuna
Many people appreciate canned tuna for its taste and ease of storage. It contains up to 236 IU of Vitamin D at 3.5 ounces (100 grams), approximately half of RDI and a good source of niacin and vitamin K.
Shrimp give 152 IU of Vitamin D per meal and are low in fat. They contain cholesterol but are not disturbing.
Yogurt that is fortified can contain as much as 80 IU (per 6-ounce serving) which makes it a mighty and portable companion of choice for your Vitamin D intake.
It is vital to be aware of healthy eating choices. Therefore, our goal at Foodapedia is to empower and increase your awareness of healthy eating choices by offering a wide range of resources about healthy foods, positive eating habits and foods combined with a variety of Wellbeing topics to satisfy and improve your lives.
The information contained on this page and Website should not be used as a substitute for the medical care and the advice of your Medical Physician. There may be variations in treatment that your Physician may recommend based on individual facts and circumstances. Happy Eating!