Vitamin D is popularly known as the sunshine vitamin. Getting ample sunlight will provide you vitamin D, but you cannot just on sunshine. Getting vitamin D through natural food sources is also a great option. In this blog we discuss the top 10 vitamin D rich foods and a lot more about vitamin D, so make sure you take notes.
Vitamin D (also referred to as “Calciferol”) is a fat-soluble vitamin that is naturally present in a few foods. t is also produced endogenously when ultraviolet (UV) rays from sunlight strike the skin and trigger vitamin D synthesis.
The daily value (DV) for vitamin D is 800 IU (20 mcg). Sometimes, it gets challenging to obtain this amount just from sunlight. That’s why it is recommended to include vitamin D rich foods and supplements in your routine.
Vitamin D Benefits For The Body
Some of the main benefits of vitamin D for the body are –
- Promotes calcium absorption in the gut.
- Maintains sufficient serum calcium and phosphate levels to support healthy bone mineralization.
- Prevents the risk of rickets in children and osteomalacia in adults.
- Promotes immune health and strengthens your immune system.
- May prevent the risk of cancer.
- Helps to balance blood pressure.
- Helps in relieving stress and keeps your mood up.
Top 10 Vitamin D Foods To Include In Your Diet
1. Salmon
Salmon is a fatty fish that a lot of people know is one of the richest sources of omega 3 fatty acids. But did you know that salmon is also a rich source of vitamin D? There are so many recipes that you can try with salmon and get your daily dose of vitamin D. And in case you don’t eat enough salmon as part of your daily diet, then you can talk to your doctor about salmon supplements which would provide the daily required dosage of vitamin D as well as omega fatty acids.
2. Cod Liver Oil
Cod liver oil is a popular fish oil supplement. If you are vegetarian, have certain dietary restrictions, or don’t eat enough fish as part of your daily routine, then it is recommended to take fish oil capsules after consulting your doctor. Cod liver oil is also an excellent source of vitamin D. You can include premium quality cod liver oil supplements in your daily routine to get the dose of vitamin D as well as omega 3 fatty acids.
3. Mushrooms
Mushrooms are the only non-animal food that are a great source of vitamin D. Like humans, mushrooms can also synthesize vitamin D on exposure to sunlight. Keep in mind that through mushrooms you get vitamin D2 and through animal sources you get vitamin D3. One cup of these mushrooms contains 136 IU of vitamin D, which is 17% of the DV.
4. Egg Yolks
Egg yolks have a bad reputation for increasing your cholesterol and being harmful for your heart health. But when you have egg yolks in moderation, they are a rich source of vitamin D. The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV. Sun exposure for the chicken, the vitamin D content of the chicken feed, and exposing liquid yolk to UV light will increase vitamin D in the egg.
5. Fortified Milk
For a lot of vegetarian people it becomes challenging to get their dose of vitamin D from natural foods, because usually vitamin D foods are animal-based. But a lot of milk brands these days have come out with fortified milk that has the goodness of vitamin D. If you are a vegan, you can choose fortified soy milk. Make shakes and smoothies to get all the goodness of vitamin D as well as healthy protein in your diet.
6. Fortified Orange Juice
If orange juice is your favorite, then it is time to switch to fortified orange juice to get the goodness of vitamin D. Usually one cup of fortified orange juice can add 99.6 IU of vitamin D to your daily total. Make sure to go through the nutritional value mentioned on each pack of orange juice. It shouldn’t have excess sugar otherwise it’ll do a lot more harm than good.
7. Fortified Yogurt
Yogurt is such a healthy snack option. You can have it plain, add granola and your favorite fruits to make a delicious yogurt bowl, or blend it with your favorite fitness supplement like whey protein or mass gainer and fruits to make a healthy mid-meal smoothie. A lot of brands have introduced fortified yogurts that are enriched with the goodness of vitamin D. Just read the label to know all the nutritional information.
8. Cereals
Many people like to start their day with a bowl full of cereal. Ready-to-eat fortified cereal usually has 40 IU of vitamin D and can be a great breakfast option. Mix it with your favorite milk (you can choose plant-based milk) to make a delicious bowl.
9. Sardines And Oysters
Sardines and oysters may not be your favourites, but they are a rich source of vitamin D. Oysters are low in calories, but high in nutrients like - vitamin D, phosphorus, vitamin B12, copper, zinc, and omega-3s. You can also buy sardines in oil and each can provide approximately 178 IU of vitamin D.
10. Cheese
We’ve saved the best for the last! Cheese is among one of the best foods that’s rich in vitamin D. It is valued for its high content of phosphorus, fat, protein, vitamins, and calcium. You can eat it raw or add it to your salad as toppings.
Vitamin D Deficiency
Vitamin D deficiency is really common in Indians. The signs that you need to look out for include the following – fatigue, not getting proper sleep, brittle nails, loss of appetite, muscle weakness, falling sick too often, hair loss, and depression.
These signs can be an underlying cause for any other medical condition as well. So make sure to consult your doctor and get proper diagnosis. Your doctor would prescribe a blood test and if you have low levels of vitamin D, your doctor can recommend vitamin D supplements.
