Vitamin D plays an important role in many physiological processes in your body. It is essential for bone health, immune function and overall well-being.
The recommended allowance of vitamin D to eat varies based on many factors like age, gender and lifestyle.
Foods including Salmon, Cod liver oil, egg yolks and mushrooms contain a high amount of it.
Daily Recommended Dosage
AGE
RECOMMENDED UNITS
1-15 years
600 IU
16-45 Years
700 IU
45 Above
800 IU
It’s crucial to remember that these suggestions are only basic guidelines and may change depending on the nation or organization. Additionally, individual requirements may vary depending on things like skin type, sun exposure, medical issues, and particular dietary preferences.
Here are the 9 healthy foods to eat which contains Vitamin D in it.
1. Salmon
Salmon is a fatty fish and it is one of the best food in vitamin D. Salmon has omega-3 fatty acids which supports heart health and brain health.
Salmon has a variety of nutrients and minerals in it. Vitamins like Vitamin D, Vitamin B6, Vitamin B12 and Vitamin A. Minerals like selenium, magnesium and phosphorous.
Salmon is high in protein and low in calories. Proteins help to build muscle and repair tissues.
Although salmon is a healthy food with a high vitamin D content, it is still essential to have a balanced diet with a range of foods to ensure that you are getting all the nutrients you need.
Vitamin D Content
100g of Salmon gives you 600-1000 IU.
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2. Beef Liver
Beef liver is one of the nutrient-dense food that are high in Vitamin D. Beef liver has many health benefits due to its nutrient content.
Beef liver improves skin health, Bone health, overall growth and development. Beef liver is high in protein and less in fat and calories.
Beef liver not only high in Vitamin D, it is also high in Vitamin A and Vitamin B12. It has many quality minerals like iron, zinc, copper and selenium, it helps to improve overall health.
Although highly healthy, beef liver contains a lot of vitamin A and Vitamin D but it should only be consumed in moderation.
Excessive intake of Vitamin D has many adverse effects so consuming it with a limit will avoid these problems.
To satisfy all of your nutritional demands, it is crucial to maintain a diet that is well-balanced with a range of foods.
Vitamin D Content
100g of Beef Liver gives you 200-300 IU.
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3. Mushrooms
Mushrooms are a delicious and nutrient-rich food that contains Vitamin D and Vitamin B.
Mushrooms have many health benefits due to its rich nutrient content.
When Mushrooms are exposed to UV light during growth it Synthesize vitamin D which supports immune function and bone health.
Mushrooms are less in fat and calories so it is the best option to control your calorie intake if you are in a diet.
Mushroom is a healthy food with a high vitamin D content, it is still essential to have a balanced diet with a range of foods to ensure that you are getting all the nutrients you need.
Vitamin D Content
One Cup of Mushrooms when exposed in UV light gives you 1000IU.
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4. Egg Yolk
Whole eggs are the good source of Vitamin D and it a nutritious food.
Egg white contains more protein but Egg yolk contains fat, minerals and vitamins.
Egg yolk contains Vitamin A and Vitamin D. while Vitamin A supports immune function, vision and skin health whereas Vitamin D supports Bone health and immune function.
Egg yolks are a nutrient-dense portion of the egg that contains a variety of vital nutrients as well as potential health benefits. Incorporating eggs into a well-balanced diet might be a beneficial strategy to improve your nutrition.
Vitamin D Content
One Large egg gives you 34 IU.
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5. Fortified Plant-based milk
There are only a few natural sources of Vitamin D. This will be very suitable for the vegan and vegetarian diet.
Soy milk
Soy milk is made of soy beans. Soy milk is nutritionally rich and has several nutrients and minerals in it.
It contains Vitamin D, Vitamin B12, iron, calcium, protein and healthy fats.
It has many healthy benefits like supports heart health, bone health and reduce cholesterol levels .
To eliminate unnecessary additional sugars, choose unsweetened or lightly sweetened soy milk. If you are concerned about genetically modified organisms (GMOs), it is also a good idea to purchase items created from non-GMOs.
Vitamin D Content
250 ml of soy milk gives you 120 IU.
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Almond milk
Almond milk is made of almonds and it has several nutrients and minerals in it.
Nutrients and minerals like Vitamin D, Vitamin E, Calcium, proteins and fats are in almond milk.
It has many health benefits like reduce cholesterol levels and supports overall health.
Vitamin D Content
250 ml of Almond milk gives you 130 IU
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Oat Milk
Oat milk is a popular plant-based milk made from oat grains.
Oat milk is enriched with vitamins and minerals like vitamin D and vitamin B12.
Oat milk are less in calories but has good amount of protein, carbs and fiber.
Oat milk is good for digestion, promotes heart health and reduces cholesterol levels
Vitamin D Content
250ml of oat milk gives you 100 IU.
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6. COD Liver oil
Cod liver oil is one of best nutrients. If you don’t like fish you can try cod liver oil to get nutrients.
It has several minerals and vitamins in it. Vitamins like vitamin D and vitamin A.
Vitamin A supports Skin Health and Vision whereas vitamin D supports bone health and immune function.
Minerals like selenium, potassium, and phosphorus are also abundant in it. Omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are abundant in salmon, which is a great source of them.
These fatty acids are crucial for maintaining a healthy heart, a healthy brain, and a lower body inflammation level.
Vitamin D Content
5ml of cod liver oil gives you 450 IU.
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7. Fortified Cereals
Cereals that have been fortified with additional vitamins and minerals, such as calcium and vitamin D, are often breakfast cereals.
In order to increase the nutritional content of the cereal product, fortification entails adding nutrients that may be missing or insufficient in the original cereal product.
To make fortified cereals a more complete and balanced breakfast option, calcium is frequently included.
Fortified cereals have essential nutrients and minerals like iron, zinc, folic acid, vitamin D and B.
Vitamin D Content
One cup of Fortified Cereals gives you 90IU.
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8. Herring
Herring is small fish which is been eaten around the world and it has good amount of Vitamin D in it.
It is a nutrient-dense fish that contains many essential nutrients in it.
It contains vitamins like vitamin D, B3 and B6. Minerals like phosphorous, selenium and Potassium.
It has omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are abundant in herring, which is a great source of them.
These fatty acids are crucial for maintaining a healthy heart, a healthy brain, and a lower body inflammation level.
It has many health benefits like supports brain health, bone health and promotes healthy cholesterol levels.
Vitamin D Content
100g of fresh Atlantic herring gives you 210 IU
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9. Canned Tuna
Canned tuna is an excellent source of protein and nutrients including Vitamin D. Many people enjoy eating tuna because of the flavour.
Canned tuna has many health benefits, for its high protein content, it supports muscle growth and overall health. It has omega 3 fatty acids, mainly EPA and DHA which supports heart health and brain function.
It contains many vitamins and minerals like vitamin D, B12 and selenium.
Vitamin D Content
A 3.5-ounce (100g) of canned tuna gives you 265 IU
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Benefits of Eating Vitamin D
There are many benefits of eating Vitamin D daily.
1. Bone Health: Vitamin D and calcium play a vital role in maintaining strong and healthy bones.
2. Muscle Function: It is linked with improved muscle strength and function.
3. Immune System support: Immune system modulation by vitamin D aids in the efficient operation of immune cells. It has been associated with the body’s defence against infections, and keeping enough vitamin D levels can help the immune system respond strongly.
4. Brain Health: The health of the brain and cognitive performance may be influenced by vitamin D. According to several research, keeping vitamin D levels healthy may help reduce the risk of cognitive decline and neurological illnesses like Alzheimer’s disease.
The Bottom Line
Vitamin D are available in many foods like Fish, mushroom and egg yolks. It improves your bone health, immune function and overall health.
Moderation and appropriate instruction are crucial when using any nutrient. If you have certain dietary demands or health issues, it is advisable to speak with a healthcare provider and keep up a healthy diet and receive enough sun exposure.
Even though getting enough vitamin D from food alone can be challenging, it is not impossible. Some of the best sources of it are included in the list of foods in this article.
