Consuming Vitamin D foods as part of your daily diet helps you avoid health problems caused by Vitamin D deficiency and improves your general health and fitness. The recommended daily amount (RDA) for vitamin D is 600 international units (IU), which is equivalent to 15 micrograms (mcg) for most adults, according to the NIH. The RDA for people over 80 is 800 IU (20 mcg). Source
Vitamin D, like most nutrients, is best obtained naturally — through safe sun exposure and, when possible, diet.
The following are ten vitamin D-rich foods that can fulfil your daily dose of Vitamin D
1. Fatty Fish
A serving of 3.5 ounces (100 grams) of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the daily value (DV), as reported by the United States Department of Agriculture (USDA) Food Composition Database. The vitamin D content of salmon varies greatly depending on whether it is wild or farmed. Wild-caught salmon typically has a higher vitamin D content. Depending on the salmon’s origin and the season, different amounts of vitamin D will be present. Source
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2. Cod liver oil
Cod liver oil is a well-known supplement. If you don’t like fish, consuming cod liver oil is another approach to gaining nutrients that would otherwise be difficult to obtain. It’s a great source of vitamin D. At roughly 450 IU per teaspoon (4.9 mL), it contains 56% of the DV. It has long been used to treat vitamin D insufficiency. It has also been used to treat rickets, psoriasis, and tuberculosis in the past. Source
3. Canned Tuna
Many people like canned tuna due to its flavor and ease of storing. It is usually less expensive than purchasing fresh fish. A 3.5-ounce (100-gram) portion of canned light tuna contains up to 269 IU of vitamin D, which is 34% of the DV. Source
4. Raw milk
Vitamin D is also present in moderate amounts in superfood milk. A glass of milk has 20% of your daily vitamin D intake. Other dairy products, such as cheese, ice cream, and yogurt, lack Vitamin D. This vital vitamin is only found in fluid milk. Source
Mushrooms are the only non-animal source of vitamin D that is adequate. Because of their exposure to UV light, some wild mushrooms are high in vitamin D2. Morels are mushrooms that grow in the wild. One cup of these mushrooms contains 136 IU of vitamin D or 17% of the daily value. Source
Ready-to-eat fortified cereal normally has 40 IU of vitamin D per serving, according to the NIH, but it could have more if you choose a more extensively fortified cereal, such as Raisin Bran, which contains 60.2 IU per cup, according to the USDA. Fortified cereal can be a good starting point for a nutrient-dense, high-fiber meal, especially if you add fortified low-fat or fat-free milk to your bowl for an additional 58.5 IU per half cup, according to the USDA. Source
7. Orange juice
A cup of orange juice contains 100 IU of Vitamin D. If you don’t prefer to drink milk in the morning or eat oranges as a fruit, you can still obtain all the needed nutrients by drinking a glass of orange juice. Packaged orange drinks may also be high in Vitamin D, but be wary of the high sugar and calorie content. Source
One egg per day would provide 10% of the daily need for Vitamin D. The white contains the majority of the protein in an egg, whereas the yolk contains the majority of the fat, vitamins, and minerals. One big egg yolk contains 37 IU of vitamin D or 5% of the DV. Source
9. Soy Milk
Plant-based milk substitutes like soy milk are frequently fortified with vitamin D and other nutrients found in cow’s milk. The amount varies according to the brand. One cup (237 mL) contains around 100-119 IU of vitamin D, or 13-15% of the daily value. Source
10. Fortified Yoghurt
This type of dairy contains beneficial probiotics for the gut, and choosing a fortified variety (“fortified” is usually printed on the front of the packaging, but it can also be found on the nutrition label) will reduce your daily vitamin D requirement by 10 to 20%, depending on the brand. Source
Although our bodies may produce vitamin D from UV light from the sun, this is not always the best way to meet your requirements. As a result, vitamin D sources in food or vitamin D supplements are usually the best approach to achieving your vitamin D requirements regularly and safely. It may be difficult, but not impossible, to get enough vitamin D from your diet alone.
Eating plenty of these vitamin D-rich foods is a wonderful way to guarantee you get enough of this important nutrient. The foods included in this article are among the best sources that can fulfills your daily dose of vitamin D.
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