Did you know vitamin D can be found in food? If you ever wondered which foods are high in vitamin D, then you’re in the right place. We’re going to look at foods high in vitamin D as well as how to incorporate them into your diet.
Every day thousands of people visit healthfood stores in search of high-vitamin food. In reality, with the aid of recent scientific studies and numerous experts’ recommendations, it has been proved that vitamin D is just as effective as other vitamins and minerals, if not more.
Vitamin D is a fat-soluble vitamin and is an important promoter of human intestinal calcium absorption, and it can help decrease the risk of colon cancer. Vitamin D deficiency has been reported to occur in 75% of individuals in North America. Here are six foods high in vitamin D that can help you stay healthy.
1. Cod liver oil: the best source of vitamin D
Cod liver oil is a great source of vitamin D. Each tablespoon contains 1,360 IU of vitamin D, which is about 40 percent of the daily recommended value. It is also rich in vitamin A, omega-3 fatty acids and vitamin E.
Cod liver oil is the best source of vitamin D, with a serving containing 2,000 IU. Cod liver oil provides both vitamin A and omega-3 fatty acids. It also contains vitamin D2, which occurs naturally in plants, and vitamin D3, which is synthesized by the human body when exposed to sunlight.
Vitamin D3 is considered to be more effective than D2 because it is immediately available for use by the body. However, according to some research, D2 may also be helpful in treating cancer.
2. Fatty fish: salmon, trout.
Fatty fish: Salmon, trout and tuna all contain Vitamin D naturally. If you don’t like these fish, you can take a supplement or a multivitamin that contains Vitamin D. Be sure to check the expiration date on the bottle — if it’s past its due date, throw it out and buy a new bottle.
In fact, salmon is one of the better sources of vitamin D naturally occurring fats known as omega-3 fatty acids. A 3 oz serving of cooked salmon provides approximately 125% of the recommended intake.
3. Animal livers
While it’s true that most animal products contain some vitamin D, it’s also true that many foods naturally high in vitamin D can be found elsewhere. As long as you’re getting an adequate amount of dietary fat and eating a variety of animal and plant-based foods daily, you should get all the vitamin D you need without relying on animal organs for this nutrient.
4. The egg yolk
Egg yolks – Vitamin D is necessary for proper absorption of calcium, which means that if you’re not getting enough vitamin D, you can’t properly process the nutrients from your food. Egg yolks have a concentrated amount of vitamin D, with one large egg yolk containing more than 100% of the daily recommended intake.
Vitamin D is known as the sunshine vitamin because your body naturally produces it when exposed to sunlight. In addition to getting enough sun exposure, there are a few key foods that can help you meet your daily requirements of vitamin D.
5. Milk and dairy products
Milk and dairy products generally contain the highest amounts of Vitamin D. Low-fat or fat-free milk and yogurt are commonly fortified with this vitamin to help children develop strong bones. Adults should consume three cups of milk per day through a combination of low-fat or fat-free milk, yogurt and cheese to get the recommended 600 IU of Vitamin D per day.
Milk and dairy products are the most common source of vitamin D in the American diet. Fortified milk, yogurt, and other dairy products are excellent sources of Vitamin D. Some people prefer not to drink milk, but there is plenty of non-dairy alternatives that you can consume as well. Try adding a small amount of nuts (almonds, peanuts, and cashews) or seeds (sesame seeds) to your cereal to increase your intake of Vitamin D.
6. Enriched soy beverages
It has been documented that dietary intake of vitamin D can be low in people on plant-based diets. Recent research has shown that a vegan diet may result in a higher risk of chronic diseases such as cancer, cardiovascular disease, diabetes, strokes, and osteoporosis. In order to address this concern, many plant-based foods are now fortified with vitamin D to ensure adequate intake in individuals who eat meatless diets.
Vegan foods high in vitamin D include fortified cereals, fortified soy milk or rice milk, fortified juices and fortified breads. A recommended intake of 400 IU per day is suggested by the Institute of Medicine. There are many vegan food sources that do not contain vitamin D so it is important to maintain adequate levels through other healthy food sources or supplements if needed.
Conclusion
It is important for us to get enough vitamin D, not only because it is so prevalent in our daily foods but also because it plays a key role in our health. Yet many people are unaware of how many sources they have of this essential vitamin at their fingertips. By filling up on these six nutritious food options, you can make sure that you’re getting enough vitamin D every day.
What started out as a seemingly random thread on Reddit, turned into one of the most informative discussions on Vitamin D and its health benefits. The simple fact is that we aren’t getting enough of this “sunshine vitamin,” so exploring new foods to ingest is a healthy place to start. Funny how something as simple as increasing your dietary intake can improve your overall health and better prepare you for any upcoming cold weather months.
Still, many people are unaware of the importance of this vitamin in maintaining a healthy body. To keep your body healthy, you must make sure that the foods you eat contain proper amounts of vitamin D. Remember the next time you’re at the grocery store to add more foods rich in vitamin D to your shopping list. Winter can be a difficult time for many people who suffer from seasonal affective disorder (SAD).
From eating a diet high in Vitamin D, to supplementing with Vitamin D it is possible to maintain a healthy mood with preventative measures through natural means.
