Vitamin D
Foods Rich in Vitamin D: How to Add Them to Your Diet?It is important that you include vitamin D in your diet as its deficiency can have serious effects on your health.
key points:
Some of the best sources of vitamin D are cod liver oil, salmon, tuna, egg whites, mushrooms, etc.
In some cases, vitamin D supplements are often the best option to meet your vitamin D needs safely.
Vitamin D has long been known as the "sunshine vitamin" and has been linked to maintaining healthy bones.
The following foods are great for you to include in your diet.
1- Salmon:
Popular fatty fish like salmon are an excellent source of vitamin D. Salmon contains about 400 IU of vitamin D3. The vitamin D content of salmon varies depending on whether it is wild or farmed.
Fish is an excellent source of vitamin D3, especially fatty fish such as salmon, mackerel and bluefish.
2- Sardines and Herring:
Herring is one of the many fishes that are loved all over the world. It is usually pickled or smoked.
One serving of canned sardines contains about 380 IU, or 94 percent of the recommended daily intake.
Sardines and herring are great ways to get more vitamin D. They're also low in fat, cholesterol-free, and rich in omega-3 fatty acids – all of which help maintain heart health.
Fresh fish
3- Vitamin D Fortified Orange Juice:
It's an easy, delicious and nutritious way to provide your body with the nutrients it needs every day.
Also Read: Try These 2 Vitamin D Rich Fruits To Stay Healthy
4- Canned Tuna:
In general, it is less expensive than buying fresh fish. One serving of canned tuna contains 269 IU of vitamin D.
5- Dairy and Non-Dairy Products:
Soy milk, almond milk, and oat milk are examples of non-dairy alternatives fortified with vitamin D, as are many dairy products such as milk and yogurt. A cup of fortified milk typically contains 3mg (120 IU) of vitamin D, while non-dairy alternatives range from 2.5 to 3.6mg.
6- Fortified Cereals with Vitamin D:
You can increase your intake by eating cereals rich in vitamins and other essential vitamins and minerals in the morning. One cup of fortified cereal contains 2 mg (80 IU) of vitamin D, which is 10% of the recommended daily value.
vitamins and minerals
It is best to read the label when buying cereal as it can be rich in vitamins and minerals.
7- Mushrooms:
Mushrooms naturally produce vitamin D when exposed to sunlight, making them a great alternative to foods that don't provide high amounts of this essential nutrient.
Vitamin D helps strengthen bones, regulate heart rate and blood pressure, prevent depression, and boost the immune system. The best way to make sure you get all the vitamin D you need each day is to eat a balanced diet that includes natural sources like mushrooms.
8- Egg whites:
Another great source of vitamins are whole eggs, an excellent health food. The protein content of an egg is mainly in the white while its fat, vitamins and minerals are mainly in the yolk. One large egg yolk contains 37 IU or 5% of vitamin D.
Also Read: Include Vitamin D3 Rich Foods In Your Diet
Result:
Although our bodies can produce vitamin D from the sun's UV rays, there are better ways to meet your daily vitamin D needs. Food sources or vitamin D supplements are often the best options for meeting your vitamin D needs consistently and safely. Only
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