Vitamin D is a vital nutrient our body needs for performing some essential functions such as bone development, calcium absorption, better immune functioning etc. Lack of vitamin D can lead to rickets, hair fall, weak immune system etc. Also, excess vitamin D can make the body absorb lots of calcium which might lead to an increase in the risks of kidney stones and heart disorders. So, you need to get a healthy dose of vitamin D. In fact, you can get adequate amounts of vitamin D by exposing your body to the sunlight. This is why vitamin D is known as “sunshine vitamin”. You may not be getting enough of sunlight in cold climates and seasons which can further lead to vitamin D deficiency. Fortunately, you can get vitamin-D from several food sources.
Here Is The List Of The Top 10 Foods Rich In Vitamin D:
Cod Liver Oil:
Cod liver oil is extracted from the cod fish’s liver. It contains a healthy dose of vitamin A and vitamin D as well. It is often available in the form of supplements and is one of the healthiest ways to avail a great dose of vitamin D. The vitamin D found in one teaspoon of cod liver oil is nearly 450 IU.
Herring:
Herring is another variety of fish that contains adequate amounts of vitamin D. One fillet serving of herring can meet half the DV of the vitamin D our body requires. It contains healthy amounts of other nutrients such as phosphorus, calcium, and protein as well. The vitamin D found in one fillet serving of herring is 306 IU.
Whole Milk:
Fortified whole milk contains abundant doses of vitamin D as well as calcium. So, people who are lacking vitamin D can start their day by having a cup of whole milk. The vitamin D found in one cup of whole milk is 124 IU.
Tofu:
Soy milk varieties such as tofu are fortified with vitamin D and calcium. So, check out the ingredient list when you pick them. Fortified tofu products contain healthy amounts of vitamin D and can provide up to 39% DV of vitamin D for every 100gm serving. It is an excellent protein source as well. The vitamin D found in a 100gm serving of fortified tofu is 157 IU.
Soy Milk:
Lactose intolerants often rely on soymilk to get a healthy dose of vitamin D. Soymilk contains calcium along with vitamin D like the normal whole milk, but not in the exact amounts. One cup of soymilk can meet up to 17% of your body’s vitamin D requirement and up to 6% of calcium requirement every day. The vitamin D found in one cup of soymilk is 102 IU.
Canned Salmon:
Salmon is a great fish variety that provides you with a healthy dose of vitamin D. Fresh salmon is an excellent food source of vitamin D, but canned salmons too can help provide you lots of vitamin D, when the sunshine isn’t plentiful. Canned salmon, for every 100gm serving, can provide up to 91% DV of vitamin D required for a person every day. It also contains other nutrients good for your skin, hair, as well as health. The vitamin D found in a 100gm serving of canned salmon is 547 IU.
Mackerel:
Mackerel is yet another source of vitamin D you can get from a fish variety along with a bunch of nutrients. This cold water fish is available fresh and canned as well. If vitamin D consumption is your serious health concern then you need to have canned mackerel, especially when you are not getting enough of sunshine. The vitamin D found in a 100gm serving of mackerel is 360 IU.
Orange Juice:
A glass of orange juice along with a healthy cup of breakfast cereal is essential to kick-start your day. Freshly squeezed orange juice is healthy, but if getting adequate amounts of vitamin D is your concern then you need to go for packaged orange juice fortified with vitamin D as it is not naturally available in vegetables and fruits. The vitamin D found in a cup of orange juice is 100 IU.
Canned Tuna:
Tuna contains healthy unsaturated fats that are essential in keeping you healthy. It is an abundant source of vitamin D. A 100gm serving of tuna can provide 39% DV of vitamin D; along with a bunch of nutrients i.e. the vitamin D found in a 100gm serving is 234 IU.
Oysters:
They are amazing food sources of vitamin D and other vital nutrients. The vitamin D found in a six medium oysters is 269 IU i.e. up to 67% DV of vitamin D. Also, several other nutrients in it are effective in keeping you healthy.
