Vitamin D is essential for strengthening strong bones and helps protect you from various conditions.
What are the benefits of vitamin D? The main advantages of vitamin D involve allowing your body to absorb calcium and boost your immune system.
Vitamin D provides the following benefits:
- Protect bones and help prevent osteoporosis
- Improve symptoms of depression
- Protect you against infections and Improving your immune system
- Protect you from heart disease and stroke
- Prevent cognitive deterioration and dementia
- Preventing certain types of cancer.
Healthy foods sources of vitamin D
While you get some Vitamin D from sunshine, yet, if you don’t spend enough moment in the sun, you may not get all you need.
You can boost your intake of Vitamin D with your diet, although there aren’t many foods that naturally contain vitamin D.
So what foods provide the most reliable sources of vitamin D?
It all depends on your dietary; taking enough vitamin D from food may be difficult. Sometime you may contemplate taking a vitamin D supplement.
But right now these are the best foods sources that will boost your vitamin D.
1. Fortified Cereal: A good source of vitamin. A bowl of cereal can boost your vitamin D levels for a single day. However, several kinds of cereal and instant oatmeal are more fortified with vitamin D.
Make sure to avoid cereal with unnecessary added sugars, chemicals, or preservatives.
2. Fatty Fish: Fish is an excellent source of vitamin D, especially fatty fish, including salmon, sardines, herring, mackerel, or tuna. The natural vitamin is found in the flesh of fatty fish. One portion of those fish can provide your daily allowance vitamin D.
3. Fortified Milk: This milk is an effective means in improving your vitamin D intake. One cup of fortification milk can provide nearly half the RDA of vitamin. Make sure you a look at the milk carton to see if your milk was fortified with vitamin D.
4. Eggs: For people who don’t consume fish, they can eat eggs as wonderfully vitamin D food. The vitamin and mineral content of an egg is mostly found in the yolk, and while most of the protein is located in the white part of the egg.
5. Orange Juice: For people who are lactose intolerant, you can intake fortified orange juice. The fortification of orange juice with vitamin D3 is an efficient way to boost your vitamin D. Not every orange juice is fortified, so you should read labels thoroughly to guarantee you are receiving this vitamin benefit.
6. Beef Liver: Aside from fish. Beef liver is more an excellent source of vitamin D. A three ounces of cooked beef liver has 11% of the recommended reference Daily Intake (RDI) vitamin.
Besides, it also a fantastic source of B vitamins, including riboflavin and vitamin B12.
7. Fortified Yogurt: Yogurt in overall is high in vitamin D. A fortified yogurt can contain 80 IU of vitamin D per 6-ounce portion. Read the yogurt label to choose the best option.
8. Mushrooms: They contain a high amount of vitamin D. Beside they are the single plant source of vitamin D. Mushrooms get their vitamin from exposure to UV light. Make sure you get mushrooms that grow in the wild which absorb sunlight.
9. Cod Liver Oil: Is an essential source vitamin D. One teaspoon of cod liver oil can provide you with 450 IU of your reference Daily Intake (RDI).
Besides, cod liver oil is packed with more nutrients like beta-carotene, vitamin A, and omega-3 acids.
When it comes to vitamin D. Sunlight is the most reliable way to get your everyday dose of vitamin D.
However, for people who ‘don’t get enough sunlight can get vitamin D from the above foods.
Also, you can add vitamin D supplements to meet your daily intake, depending on your health and lifestyle.
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