A very important vitamin, vitamin D contributes to healthy absorption of nutrients and makes the bones stronger. It is easily available through sunlight, but still millions suffer from its deficiency.
Importance of Vitamin D
Vitamin D is a fat soluble vitamin that exists in various forms within the body. The most important sub vitamins of vitamin D are D2 and D3. You will get vitamin D2 mainly from veggies, while vitamin D3 can be consumed from animals.
The most important thing to remember is that your body cannot make its own vitamin D, it depends on natural resources like vitamin D foods and sunlight to get the required doses of vitamin D daily.
Vitamin D plays a big part in regulating the absorption of calcium and phosphorus from the small intestine. Recent studies have also indicated that having low vitamin D levels increases the risk of various life-threatening diseases.
Foods That Boost Vitamin D
Fatty Fish
All types of fat fish such as salmon, mackerel, tuna and sardines contain good amounts of vitamin D in them. 3 oz of mackerel contains 360 IU, 3 oz of salmon contains 530 IU, and 3 oz of tuna contains 200 IU vitamin D.
Eat fried fish and use fish in burgers as an alternative to beef. Other sea foods which have high vitamin D levels are oysters, catfish, herring and halibut.
Eggs
One of the healthiest foods in the world, eggs do contain vitamin D in considerable amounts. Eating one egg will provide you 37.0 IU which is at least 10% of daily serving requirements.
Milk
All milk that's made in the United States is Vitamin D fortified which makes it a good addition to your diet.
A big glass of milk contains at least 100 IU which is enough to fulfill your daily requirements. If you don't like plain milk, then add milk to your favorite meals or drink with chocolate. Milk is one of the best sources of Vitamin D because it is also a rich source of calcium.
Shiitake Mushrooms
For people who hate mushrooms would be surprised to know that dried shiitake mushrooms are one of the best sources of Vitamin D.
It is obvious that mushrooms dwell directly under the sunlight and this causes them to be a vitamin D rich food. To avail the vitamin benefits, it is advised to consume sun dried mushrooms as they are also a rich source of vitamin B.
Fortified Cereals
One of the most popular breakfast items in the US, fortified cereals are stuffed with nutrients and vitamins.
Make sure you read the ingredients before purchasing a pack and pick brands which have little or no refined sugars and no hydrogenated oils. Having 100 gm of fortified cereals can get you more than 342 IU of vitamin D.