Top 10 foods and fruits high in vitamin D
Many people only depend on sunshine to recover from their vitamin D deficiency. They are doing the right job, but what if you miss the exact time? Listen, you should take foods and fruits high in vitamin D, too. Otherwise, the deficiency may suffer a lot in the future.
For your help, in this blog post, we will introduce you to the top 10 foods and fruits high in vitamin D. We guarantee – they will make you happy if you take them regularly. Let’s see:
Benefits of vitamin D
Vitamin D plays many essential roles in the human body. For example, it makes your teeth and bones healthy and improves the immune system, nervous system, and brain. It helps diabetes patients by regulating insulin levels in a proper way. Apart from that, the vitamin takes care of cardiovascular health and lung function. Without it, serious health hazards can happen. Therefore, you should eat fruits and foods high in vitamin D.
Which foods are high in vitamin D?
You will get a variety of vitamin D-rich foods out there. Naturally, you may not be able to buy them all. That is why here, we have made a list of 5 foods that are high in vitamin D.. Let’s have a look:
- Egg yolks
Did you know that an egg is the best source of vitamin D? Yes, the whole portion contains high protein, and on the other hand, the yolk is full of minerals, vitamins, and fat. Can you imagine – one can get 37 IU of vitamin D from a whole egg yolk? Yes, taking an egg yolk daily can fulfill your vitamin D requirements quickly.
If you ask me about plant sources of vitamin D, I have to utter the name of a mushroom. Like human beings, mushrooms can absorb vitamin D from sunlight. But you should know that mushrooms only give you vitamin D2, and animal foods are high in vitamin D3. Here I should mention that mushrooms grown in the dark contain very low vitamin D2.
Salmon is undoubtedly another best source of vitamin D. This fish is famous for its fat and other nutrient values. Incredible, it seems – only 100 grams of the fish contains 526 IU of vitamin D! That is why people all over the world like salmon very much.
- Fortified foods
Fortified foods are the best food sources of vitamin D. In these foods, the manufacturers include vitamin D. You will have other foods with other nutrients as well. However, various breakfast cereals, orange juice, and cow’s milk are the most popular vitamin D-rich fortified foods on the market. You can buy and take them without any hesitation.
Yogurt is a delicious snack and packed with vitamin D. Conveniently, you can take it in different ways like plain or with another food or fruit. Whatever method you choose – it doesn’t matter; you will get the same amount of vitamin D from it.
What can I say about trout? It’s the storehouse of vitamin D! Nearly 650 IUs of vitamin D can be found in only 3 ounces of rainbow trout. Can you believe that? Moreover, the fish is outstanding as it is also rich in protein, minerals, and vitamin B complex.
- Canned Tuna
Canned tuna is a portion of healthy food packed with vitamins and minerals. One can get nearly 80 IUs of vitamin D from three ounces of it. Not only that, but the food is vibrant with Zinc .8, selenium, magnesium, potassium, and omega-3 fatty acids. You can use it for a variety of purposes like salads, sandwiches, and other recipes according to your choice.
Usually, milk doesn’t contain much vitamin D. Still, you can enrich it by fortifying it with vitamin D. Surprisingly, one can get 125 IUs of vitamin D from a cup of milk that is unbelievable! Moreover, it is packed with protein, potassium, and calcium. You will not be wrong if you add this food high in calcium and vitamin D to your list.
Herring fish is highly rich in vitamin D. They are small but packed with nutrition. Surely, you can get 216 IUs of vitamin D from only 100 grams of herring fish. Apart from that, they are also high in sodium. That is why fish is perfect for your health. You can include it on your list without thinking twice!
You should keep in mind that fruits rich in vitamin D can help you balance your deficiency. In this regard, you can choose the most popular orange! Believe me, – 137 IU of vitamin D can be found in only a cup of fortified orange juice. The fruit is not so expensive, and hence, you can add it to your daily list.
Be careful about your vitamin D level. Keep the proper balance of it. Otherwise, the deficiency will hamper your teeth and bone health. And also, your skin will be the worst sufferer. Remember, regular taking of foods and fruits high in vitamin D will keep you risk-free.