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What are Some Good Vitamin D Rich Foods?

There is an idiom that ‘health is wealth’. So to maintain a good health, one should include some essential nutrients rich foods in their daily diet. Vitamin D is one of the most necessary nutrients for the human body. It has many important functions from the absorption of phosphorus and calcium to maintain a normal immune system. Consuming a good amount of vitamin D is also essential for your oral health.

Health Benefits of Vitamin D

Vitamin D has lots of health benefits and can help one to fight against many diseases. Some of the benefits are as follows –

  • Helps in losing weight.
  • Keeps depression at bay.
  • Helps to reduce the risk of heart diseases.
  • Can make your bones stronger.
  • May help in boosting up your immune system.
  • Keeps up the health of the brain and nervous system.

Now, you may ask, which foods are rich in vitamin D? Or, what are vitamin D foods that you can avail easily? Our answer is, many foods are rich in Vitamin D. To have a brief idea about those foods and their benefits, go through the adjoining passage.

List of Foods that are Rich in Vitamin D

Below are some foods that one should have in their daily diet. As follows:

1. Salmon

Salmon has Vitamin D
Image Courtesy: cattalin/pixabay

Among all other fishes, salmon is a well-liked fatty fish which is a great source of vitamin D. What amount of vitamin D is present in salmon depends on its types. Whether it is wild salmon or farmed, there is a difference in their vitamin D contains. Wild salmon contains more vitamin D than farmed salmon. In accumulation to vitamin D, salmon is an immense count to anyone’s diet as it is also a good source of protein and omega-3.

2. Mushrooms

Mushrooms Contains Vitamin D
Image Courtesy: maxpixels.net/CC0 1.0

This is among one of the plant sources of vitamin D. They synthesize Vitamin D when they are exposed to sunlight. One should know that mushrooms or wild mushrooms that are treated with UV light are always a good source of vitamin D. Preserved mushrooms are also high in vitamin D, but don’t forget to read the labels before buying them. You can consume them by just sauteing them to fish or eggs for a meal to higher your vitamin D intake.

3. Milk

Milk Rich in Vitamin D
Image Courtesy: Pikrepo

In the count of being an exceptional supply of calcium, it is also rich in vitamin D. Cow’s milk is the most consumed type of milk it is a good source of many nutrients. In many countries, cow’s milk is fortified by using vitamin D. Fortified almond and soy milk are also good source vitamin D.

Mostly, vitamin D is found in animal products. So vegans and vegetarians are at a high risk of not getting enough. For this reason, almond and soy milk are often fortified to balance with nutrients and other minerals and vitamins.

4. Orange

Orange Juice rich in Vitamin D
Image Courtesy: wuestenigel via flickr/CC BY 2.0

Orange is also a good source of Vitamin D. This is perfect for those who are allergic to milk. One cup of orange juice can add up to 100 IU of Vitamin D but it varies. Having a glass of orange juice in breakfast or combining it with any other fruits can be a delicious and vitamin-rich morning meal. But keep in mind that it is more healthy and beneficial to consume whole fruit rather than in juice form. If you have diabetes, then it will be best to skip this source of vitamin D or consult your doctor before having it.

5. Eggs

Eggs rich in Vitamin D
Image Courtesy: 16:9clue/wikimedia

People who don’t eat fish, eggs can be a good source of vitamin D intake for them. Whole eggs are nutrient-rich food. Most of the fat, vitamins, and minerals are initiated in the yolk. Vitamin D on the egg yolk depends on sun exposure. Choosing eggs from hens that are raised outside can be a great way to meet your daily requirements of vitamin D.

6. Cereals and Oatmeal

Cereals and oatmeal has Vitamin D
Image Courtesy: needpix.com

A packet of fortified oatmeal and cereal can add a great amount of vitamin D to your diet. Half a cup of cereals and oatmeal can provide up to 17% of the Daily Value (DV). Just like cow’s milk, orange juice and soy milk; oatmeal are also sometimes fortified with vitamin D. Through this fortified cereal and oatmeal doesn’t provide a great amount of vitamin D than any natural sources, then also it is a good way in boosting your intake of vitamin D in daily diet.

7. Cheese

Cheese rich in vitamin D
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Another delicious dairy product, cheese is a good source of Vitamin D. Being an exceptional source of vitamin D, it also set a decent quantity of excellent fats that are vital for brain health and skin. But be sure that you have the right type of cheese. Cottage cheese, ricotta, and feta are some of the hale and hearty cheeses that you can put into your diet.

8. Yogurt

Yogurt rich in vitamin D
Image Courtesy: gyroscopio via flickr /CC BY 2.0

Yogurt or curd both are a summer affix. These are the best food that one can intake during summer. Yogurt is a superior probiotic for them who aren’t anguished from any dairy allergic reaction. This food item is rich in protein and low in calories if compared to cheese. It is too an excellent source of vitamin D and calcium. So it is good to include more yogurts in your daily diet during the summer season.

9. Mackerel

Mackerel rich in vitamin D
Image Courtesy: Pixnio

This fatty fish can be considered as a good source of vitamin D. It can also add a fair amount of healthy protein and fats to one’s diet.

10. Swordfish

Swordfish rich in vitamin D
Image Courtesy: Ted Eytan via flickr /CC BY 2.0

This oily fish is also among one of the natural food resources of vitamin D. Each 3 ounce supplies 566 international units of vitamin D. The presence of vitamin d helps in building and maintaining strong bones as it helps one’s body to absorb and use calcium.

11. Herring fish

Herring fish rich in Vitamin D
Image Courtesy: RLievi/pixabay

This is categorized as a small fish which is among one of the finest resources of vitamin D. Fresh and lively Atlantic herring provides 27% 0f DV. If you can not get hold of a fresh one, then pickled herring is also a good source of Vitamin D which provides 14% of DV. This pickled one also holds a high quantity of sodium. Herring fish can be served canned, pickled, raw, and smoked.

Now, that you know about the benefit of vitamin D and the foods that are rich in Vitamin D, it’s time to act accordingly. As said earlier, you all know that health is wealth. Good health can help one in achieving any kind of goal. For that, the first thing is to take a good amount of nutrient-rich foods as mentioned in this blog post. So without giving a second thought, try to indulge these foods items in your daily diet to maintain a healthy life.

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  1. Sunrise Hospital

    Great info in this blog, thanks for sharing this.

  2. Md Shakhawath Hossain

    Very informative and love to read this article. The Health Benefits of Vitamin D heal are way more than the chemical product good a vital role in our health. Thank you for sharing an amazing post keep writing.

  3. Hey, thank you for sharing this wonderful information about vitamin D.

    Vitamin D is the only nutrient your body produces when exposed to sunlight. So it is easily and freely available. With vitamin D reach food also try to get early morning sunlight at least for 30 mins.

  4. Great post on the importance of vitamin D and the foods that are rich in it! I particularly appreciated the breakdown of different sources and the amount of vitamin D they contain. It’s important to have a variety of sources in our diet to ensure that we’re getting enough of this essential nutrient. I also liked the inclusion of plant-based options for those who may have dietary restrictions. One addition I would suggest is that cod liver oil is also a great source of vitamin D, as well as Omega-3 fatty acids. Overall, very informative and helpful. Thanks for sharing!

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