Vitamin D, or the sunshine vitamin, is produced in your skin when it’s directly exposed to sunlight and is able to affect up to 2,000 genes in your body.
In fact, it’s hard to keep at optimal levels, particularly if you don’t spend enough time outside. Also, if your body lacks vitamin D, you’d be at risk of developing bone ailments such as osteoporosis (fragile bones) or osteomalacia (soft bones).
However, apart from sunlight, you can also get this essential vitamin through certain foods to ensure enough levels in your blood.
Fortunately, there are several healthy foods which are rich in vitamin D at your disposal.
Here are 10 of the best sources of vitamin D you
need to include into your diet
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1. Fatty Fish
Fatty fish such as tuna, herring, salmon, trout, and sardines are a great source of Omega 3 fatty acids, which are highly beneficial for your cardiovascular system.
This fatty seafood also helps decrease your risk of developing dementia later in life.
You should consume fatty fish at least twice per week.
2. Orange Juice
Orange juice is an excellent source of essential vitamins D and C, as well as magnesium, which helps your body absorb calcium.
Moreover, it can also boost your mood thanks to its high levels of vitamin B6.
You should better drink homemade freshly squeezed orange juice and avoid adding sugar or you can replace it with a tablespoon of honey.
Cheese is one of the top foods that are rich in Vitamin D. Well, who doesn’t love cheese? However, this is another reason to appreciate this food.
Ricotta cheese can offer you the maximum amount of Vitamin D amongst other kinds of cheese.
Also, goat’s cheese is an excellent source of vitamins D, B, and K, as well as it is low in fat, sodium, and cholesterol. An entire ounce of goat’s cheese can offer 1% of your daily requirement vitamin D.
Tofu is an amazingly healthy food that is fortified with both vitamin D and calcium.
In fact, consuming one cup of tofu a day fulfills almost 39% of your necessary vitamin D intake, and at the same time, covers your protein intake completely.
You can add tofu to your traditional noodle and stir-fry dishes, as well as you can eat it baked, grilled, or seared.
5. Soy Milk and Soy Products
Even regular soymilk (not fortified with extra vitamins) still contains a good amount of vitamin D.
Only one cup of soy milk provides you with 17% of your daily intake of vitamin D.
Soy also helps lower cholesterol and LDL within your body and an excellent food for people who want to lose weight.
Moreover, it can be a healthy alternative to cow’s milk, as it contains the same amount of protein, as well as high levels or iron and vitamins D and C.
6. Egg Yolk
Unfortunately, many people avoid eating egg yolk due to a myth saying that it’s fatty and unhealthy.
In fact, egg yolks are high in vitamin D, protein, zinc, iron, and copper.
This yellow part of an egg maintains your cardiovascular system’s health by increasing the levels of high-density lipids within your blood.
You may consider eating one or two eggs a day for the most benefits, besides, there are countless delicious dishes including this great food.
7. Oysters and Shrimp
Oysters are a kind of clam that is found in salt water. They taste great and are filled with nutrients and low in calories, and they also are a rich source of vitamin D.
In fact, oysters contain more zinc, copper, and vitamin B12 than a multivitamin, and eating 6 medium oysters would offer 67% of your daily intake of vitamin D.
Shrimp are one of the most popular kinds of shellfish and are also one of the healthiest forms of seafood around.
However, unlike most other seafood containing vitamin D, shrimp are very low in fat. Although they do contain cholesterol, this is actually not a cause for concern.
Moreover, shrimp are great anti-inflammatory seafood that is also rich in selenium, which can lower your risk of type 2 diabetes and cardiovascular diseases. They also consist of vitamin B12, which when combined with selenium, helps reduce and prevent depression.
Mushrooms are a great source of vitamin D and vitamins B2 and B3, and they are also rich in antioxidants.
Moreover, this amazing food is high in iron and low in calories. It is definitely a great addition to your diet.
What’s amazing is that you can simply increase vitamin D levels by exposing mushrooms to the sunlight for a couple of days because they produce this vitamin in the same way a human body does in response to sun exposure.
Also, mushrooms can hold on to high vitamin D levels for at least one year.
9. Beef Liver
Beef liver is usually described as nature’s most potent superfood due to its vitamins and iron contents.
Although it may be high in cholesterol, it is a great source of vitamin D, vitamin A, and vitamin B12.
Livers sourced from healthy grass fed cows are totally filled with vitamins, proteins, minerals, and fat, and are especially high in nutrients that help maintain the health of your brain and nervous system.
People who eat meat and are vitamin B12 deficient are told to add thirty ounces of the cooked beef liver to their diet on a weekly basis.
You may also want to consider desiccated liver capsules or desiccated liver powder to easily introduce liver into your diet if you don’t like the texture and taste of liver.
10. Cod Liver Oil
Ancient populations were familiar with using cod liver oil to treat diseases and promote health.
In fact, this oil is excellent for relieving muscle pain and swelling, preventing blood clotting, maintaining brain health, and preventing depression. It is also very helpful for individuals with cardiovascular disorders.
Cod liver oil is one of the best vitamin D supplements in the world, in addition to its interesting contents of anti-inflammatory Omega 3 fatty acids.
Just one tablespoon provides you with double the necessary daily intake of vitamin D! You may want to look for a flavored variety to avoid the odd taste.
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