We need numerous different vitamins and minerals to keep our bodies healthy and in tip-top shape. Vitamin D is likely one of the lesser-known but extremely important nutrients we need. Not only does it boost our immunity and cell growth, but it also improves bone and skin health. Our bodies produce it when exposed to the sun, which is why it is also affectionately called “the sunshine vitamin”. However, that isn't always sufficient.
Vitamin content is measured in IU (International Units) which varies between nutrients. Adults above the age of 50 need 400-600 IU per day of Vitamin D. A Vitamin D deficiency can present with numerous symptoms like fatigue, back pain, and hair loss. In case you find yourself suffering from one or more of these symptoms, you just need to make sure to eat these foods that are rich in Vitamin D.
Keeping eggs as a regular part of your morning routine can be a good way to bring up your Vitamin D levels. One egg can contribute 7% of your daily required dose of vitamin D, out of which 6% can be attributed to the yolk. The yolk also provides a variety of other vitamins as minerals like iron and zinc and other nutrients like amino acids, sulfur, and protein.
2. Fortified Dairy and Orange Juice
A great way to ensure you’re getting the extra sunshine vitamin that you need is by buying fortified products like fortified milk, yogurt, and orange juice. One glass of fortified whole milk and fortified yogurt will give you 21% and 20% of your daily dosage respectively. One glass of fortified orange juice will give you around 100 IU of vitamin D, which is approximately 16% of the regular requirements.
3. Fortified cereal and oats
Complete your breakfast with another good serving of vitamin D-fortified deliciousness. Be sure to check the nutritional label for both cereal and oats to ensure they are fortified. A packet of fortified oats will provide 154 IU of vitamin D. It will provide a good 26% of your daily requirements, while one cup of fortified cereal will provide around 30%.
Were you looking for a good excuse to buy caviar for special occasions? Well, this is it. Fish eggs contain slightly less vitamin D than poultry eggs. A single serving of caviar contains 19 IU of vitamin D making it a perfect snack for anyone that needs to get their nutrient numbers up and also has expensive tastes.
Speaking of expensive but delicious seafood treats that also happen to be high in vitamin D content, oysters are another healthy culinary delight. Much like caviar, they are full of a wide variety of minerals and nutrients. Eating 6 oysters is all you need to cover 67% of your daily recommended vitamin D quantity.
While caviar and oysters may not be the best options for regular meals, fish certainly is. There are a wide variety of fishes that have a high vitamin D content, like mackerel, herring, and salmon, so you never have to settle for just one fish. With just 100 grams of canned salmon, you can meet over 90% of your daily vitamin D requirements. One fillet of herring will provide you with around 50%.
7. Pork Tenderloin
If you’ve just about had enough of seafood, here comes the other white meat. With fatty meat like pork, the cut of the meat is exceptionally important. Pork tenderloin has the least amount of fat, even lesser than chicken breast. With only 100 grams of pork tenderloin, you can get 10 IU of vitamin D.
8. Soy Products
Soy products like soymilk and tofu are an excellent way to up your calcium and vitamin D content. Soymilk contributes to 6% of daily calcium values and around 15% of daily vitamin D values. Tofu provides a much larger 39% of the daily dosage of the sunshine vitamin, in addition to being an excellent source of protein.
Did you know that you could increase your bone strength by sprinkling a little extra cheese on your dinner? Goat, Swiss, and ricotta cheese are all well-known for being excellent sources of both vitamin C and vitamin D. A slice of Swiss cheese and one ounce of goat cheese both provide 6 IU of vitamin D each. Half a cup of ricotta cheese will give you 12 IU.
Mushrooms are generally known for being healthy and low in calories, but they are also an excellent source of vitamin D. Some mushrooms like high-calorie shiitake mushrooms provide very little vitamin D, a meager 3% of the daily requirements. Button mushrooms, on the other hand, also known as white mushrooms, are a powerhouse of the sunshine vitamin, with 1 cup of them diced providing 64% of the everyday requirements.
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