Vitamin D is the most vital fat-soluble vitamin that your body needs to maintain cell function, absorption of calcium, neuromuscular function, and bone health. Experts argue that vitamin D is absolutely a hormone instead of a vitamin. Additionally, vitamin D plays a fundamental role in the immune response and is essential for the prevention of osteoporosis, diabetes, cancer, inflammation, hypertension, depression, poor hair growth, muscle weakness, and obesity. However, many people are deficient in vitamin D.
There are many natural ways to get vitamin D without resorting to dietary supplements. Therefore, one of the most natural options to get a daily dose of this vitamin D is to go outside for 15 to 20 minutes of exposure to sunlight. Sunlight allows the body to synthesize vitamin D naturally.
What foods are highest in vitamin D?
The most useful vitamin D sources are egg yolk, animal liver, and fatty fish, including fish oil. However, you can also get vitamin D from other foods.
Here are foods that are high in vitamin D:
Salmon is an outstanding source of vitamin D, omega-3 fatty acids, protein, and Vitamin B12. You can eat salmon raw, baked, fried in a pan!
One hundred grams of Mackerel can provide more than 90% of your daily requirement of vitamin D. It also contains a vast amount of Vitamin B12, proteins, potassium, phosphorus, and magnesium.
Mushrooms are a significant source of vitamin D, and they have a lot of B vitamins and potassium. In general, not all mushrooms have high vitamin D. Only mushrooms that grow in the forest are exposed to sunlight. Or managed with UV light are vast sources of vitamin D.
4. Egg yolk
Vitamin D can only be obtained from egg yolks. Eggs contain all the essential amino acids needed by your body. Also, they are a significant source of choline and healthy fats. But bear in mind, eggs from chickens that have access to sunlight will always have high vitamin D and more beneficial than those from chickens that sit in poultry farms.
Fortified yogurt is another easy way to get vitamin D. Besides. Yogurt is also a rich source of vitamin B12 and riboflavin with an average content of protein, calcium, phosphorus, and selenium.
Sardines one of the best sources of vitamin D and contain a lot of protein, many essential other vitamins and minerals, and omega-3 acids.
7. Fortified Milk
Fortified milk is another way to get vitamin D, and they are highly nutritious, especially rich in vitamin B12, calcium, riboflavin, and phosphorus.
8. Cod liver oil
Cod liver oil is a primary source of vitamin D. It is also rich in vitamin A and omega-3 anti-inflammatory fatty acids.
9. Fortified Breakfast Cereal
Fortified cereal is one of the best ways also to get enough vitamin D, calcium in your diet. Read the cereal label to choose the best option with high vitamin D.
10. Beef liver and kidney
Beef liver and kidney are some of the unique food sources rich in vitamin D. Also, they are rich in B-vitamins as well as vitamins A, E, and K, minerals, and nutrients.