For healthy living, it is essential that we consume a nutrient-rich, balanced diet. From vitamins and minerals to carbohydrates and proteins, we need to make sure our diet has all the essential nutrients that our body needs. Though most people take care of almost every single one of these nutrients, one that is often missed out is Vitamin D.
Often referred to as the Sunshine Vitamin, it is something that our body is capable of making on its own just with enough exposure to sunlight. However, our 9 to 5 jobs and lazy lifestyle rarely give us the chance to head out and soak the sun. Since Vitamin D helps keep a check on the amount of calcium and phosphate in the body and keeps muscles, bones, and teeth healthy, it becomes imperative that we start consuming the nutrient. Here are some Vitamin D-rich foods that you can consume.
#1. Fatty Fish
Fatty fish is one of the best sources of Vitamin D you can find. Tuna, mackerel, and salmon are not of rich in Vitamin D but also loaded with omega-3 fatty acids that lower the risk of heart disease, depression, dementia, and arthritis. Just three ounces of sockeye salmon contains 450 international units (IU) of Vitamin D, a considerable portion of the required daily intake.
(Image Courtesy: US News Health)
#2. Cod Liver Oil
Often flavored with citrus or mint, cod liver oil is available in capsule form as well which makes its consumption easier. Merely one tablespoon of it contains approximately 1300 IUs of the nutrient which is almost twice the required daily intake. You do not have to worry about the high amount of the level of Vitamin D here is still under the maximum limit of 4000 IUs for adults.
(Image Courtesy: Cod Liver Oil)
#3. Canned Tuna
Fresh caught fatty fish are not the only good source of Vitamin D, and you can also boost your Vitamin D intake through canned tuna as well. The best option for you here would be canned light tuna, 4 ounces of which has about 150 IUs of the vitamin.
(Image Courtesy: CBC)
Mushrooms, just as humans do, also produce Vitamin D on exposure to ultraviolet light. Since mushrooms are usually grown in the dark, you will have to purchase mushrooms from specific brands that grow these in the light.
(Image Courtesy: Hawke's Bay Farmers' Market)
#5. Fortified Milk
In the United States, almost all kinds of cow’s milk are fortified with Vitamin D. With an 8-ounce glass of milk; you can consume as much as 100 IUs of the nutrient and about 80 IUs with a 6-ounce serving of yogurt. It is also important to note that ice creams and cheese do not contain any significant amount of the vitamin. a 6-ounce serving of yogurt.
(Image Courtesy: The Soshal Network)
#6. Orange Juice
In case you are not a dairy fan, you will love this option. Though not all kinds of orange juices are rich in Vitamin D, there are many that are. While some juices can have as much amount of the nutrient as fortified milk, it usually varies from brand to brand.
(Image Courtesy: Jewel 92)
If you are choosing eggs as your source of Vitamin D, make sure that you use an entire egg since that is where the nutrient is concentrated. Since these are also high in cholesterol, just make sure you do not consume too many of these on a daily basis.
(Image Courtesy: The Pioneer Woman)
Certainly not the cheapest option you will find on this list but still a good one. Just one ounce of caviar can have about 33 IUs of Vitamin D.
(Image Courtesy: Euromaidan Press)
#9. Beef Liver
Not just Vitamin D, beef liver is also a great source of iron, protein and Vitamin A. However, since it is high in cholesterol as well, it is not among the most preferred choices for Vitamin D intake.
(Image Courtesy: Fleisher's Craft Butchery)
#10. Breakfast Cereal
We end this list is an item which most of you consume on a regular basis. One cup of breakfast cereal can have as much as 50 to 100 IUs of Vitamin D. Since it largely depends on the brand, you are going to have to take a look at the nutrient chart before you buy a box of cereal.
(Image Courtesy: Dove Med)
Consume these items, and you will never have to turn to Vitamin D pills. Tell us other good sources of Vitamin D through your comments below. We would love to hear from you.