Vitamin D is vital for people. But in recent years, due to inadequate sunlight and unhealthy food preferences, most of us have low levels of the sunshine vitamin. Several studies reveal a link between low levels of vitamin D and high risks of diabetes, cardiovascular disease, and hypertension.1
If you can’t get enough of sunlight daily, you need a diet that is high in vitamin D. The daily required amount is 600 international units (IUs) of vitamin D. Here are the best foods you could include in your diet.
Healthy Foods Rich In Vitamin D
Cooked salmon meets 90% of the daily required amount of vitamin D.
Salmon is a powerhouse of nutrients, especially in the sunshine vitamin. It is also the best source of omega 3 fatty acid. Try to eat salmon at least once a week. Also, pick wild salmon if you can, because it contains more vitamin D than the other types.2
Eggs are rich in vitamin D. It meets one-tenth of your daily requirement. Also, it’s the yolk your body needs. While the white part of the egg contains protein, yolk houses vitamins. Pick eggs that are from pasture-raised chickens or chickens that were fed with a high vitamin D diet. These kinds of eggs are four times more rich in vitamin D than normal eggs.
Fatty fish like sardines are also high in vitamin D. Canned sardines offer 40% of daily vitamin D requirement. Sardines that have been canned in olive oil or water are much healthier options.
Oysters are abundant in nutrients, especially in vitamin D. A cup of oysters meets 198% of the daily recommended value of vitamin D. Also, oysters are low in calories – making this an extremely healthy option!
5. Cod Liver Oil
If you’ve heard your grandparents saying they grew up having cod liver oil capsules, you need to pick the habit too. Cod liver oil is extremely rich in vitamin D and omega 3 fatty acids. One teaspoon gives you more than 100% of the daily amount of vitamin D.
Tuna is another healthy fish rich in vitamin D. 100 gms meets more than half of the daily requirement. When picking tuna, reach out to canned light tuna because it has the highest vitamin D content compared to the other available types and it has a lower mercury content.3Tuna is also super versatile. Make toasts and salads with tuna for a healthier option.
Trout is an extremely healthy fish, meeting 108% of the daily amount of vitamin D. A well-grilled trout is a popular and healthy way to eat.
Adding mushrooms to your diet are a great way to increase your vitamin D level. Portobello, shiitake, morel, chanterelle, and button mushrooms are extremely rich in vitamin D. Add a few slices to salads, pasta, or on toasts.
9. Ricotta Cheese
If you love eating cheese, you need the healthy goodness of ricotta cheese. This particular cheese has the highest amount of vitamin D when compared to other types of cheese. Add a little ricotta to fruits and you’re good to go!
10. Fortified Milk
The truth is foods rich in vitamin D are low in number – a problem for several vegetarians and people who don’t eat fish. Drinking fortified milk (or even foods that are fortified) is a great way to get a healthy dose of vitamin D. Soymilk, cereals, and oatmeals fortified with vitamin D are good options for vegetarians.
While it is important to eat foods rich in vitamin D, you need sunlight as well to maintain healthy levels of vitamin D. Cheers to healthy eating!
|↑1||Wang, Thomas J., Michael J. Pencina, Sarah L. Booth, Paul F. Jacques, Erik Ingelsson, Katherine Lanier, Emelia J. Benjamin, Ralph B. D’Agostino, Myles Wolf, and Ramachandran S. Vasan. “Vitamin D deficiency and risk of cardiovascular disease.” Circulation 117, no. 4 (2008): 503-511|
|↑2||Schmid, Alexandra, and Barbara Walther. “Natural vitamin D content in animal products.” Advances in Nutrition: An International Review Journal 4, no. 4 (2013): 453-462|
|↑3||Burger, Joanna, and Michael Gochfeld. “Mercury in canned tuna: white versus light and temporal variation.” Environmental research 96, no. 3 (2004): 239-249|