7 Foods Rich in Vitamin D

Vitamin DDeficiency disorders have become a global challenge. According to reports, consuming foods rich in vitamin D helps maintain physical and mental health.

Vitamin D deficiency has been linked to a variety of health conditions, including depression, joint degeneration, osteoporosis and muscle weakness. These health conditions can be improved by increasing vitamin D levels through oral supplements or exposure to sunlight. We mainly supplement vitamin D through sunlight or diet. Unfortunately, getting vitamin D from sunlight is affected by several factors, such as skin color, season, and duration of sunlight exposure.

On the other hand, vitamin D is found in only a few natural foods. Egg yolks and oily fish (such as salmon, mackerel and sardines) are foods rich in vitamin D. Other foods fortified with vitamin D include milk, orange juice, and some breads and cereals.

This article mainly introduces 7 foods rich in vitamin D and their nutritional content.

The important role of foods rich in vitamin D

Foods rich in vitamin D play an important role in brain development and its function. Vitamin D can affect proteins that play a role in learning, memory or social behavior, and may even have effects on pregnant women. Therefore, it is strongly recommended that pregnant women and breastfeeding mothers take more vitamin D supplements.

Vitamin D is essential for maintaining calcium and sulfate levels in the body because it helps the body absorb calcium and sulfate from food. Without vitamin D, the human body can only absorb 10%-15% of the calcium and about 60% of the sulfate in food. Therefore, vitamin D plays a significant role in forming and maintaining strong bones.

Babies receive enough vitamin D through breast milk to maintain bone density. Likewise, active young and older adults can improve muscle function and minimize the risk of bone problems by increasing their vitamin D levels.

List of foods rich in vitamin D

1.salmon

Salmon is a common oily fish that is rich in protein and omega-3 fatty acids. Interestingly, salmon is not only the highest food source of vitamin D, butomega-3 fatty acidsA major source of.

It's also important to be aware of where your salmon comes from. It is documented that farmed salmon and wild salmon have slight differences in food quality and safety. Data shows that wild salmon (i.e. salmon caught in its natural habitat) contains 600-1000 IU of vitamin D. Although farmed salmon is fresher, it only contains 100-250 IU of vitamin D. In addition, preserved salmon in sealed cans purchased from supermarkets is reported to contain 300-600 IU of vitamin D. Eating wild salmon regularly is a quick way to boost your vitamin D levels.

2. Cod Liver Oil

You can get cod liver oil by eating fresh cod liver or taking cod liver supplements. Cod liver supplements are derived from the liver of cod. Cod liver oil is an excellent source of vitamin A and vitamin D, both of which are especially important for the development of children. Vitamin A helps maintain healthy tissues, while vitamin D supports normal growth of bones and teeth. Data shows that one teaspoon of cod liver oil contains 400-1000 IU of vitamin D.

3. Mackerel and Sardines

Sardines, herring and mackerel are all great sources of omega-3 polyunsaturated fatty acids and protein, and they are also some of the richest sources of vitamin D. Canned sardines are common around the world, easy to obtain, cheap and very delicious. A 3.5-ounce (100-gram) serving of canned sardines has been calculated to contain 300 IU of vitamin D. However, a 3.5-ounce (100-gram) can of mackerel contains 250 IU of the vitamin.

4. Canned Tuna

Almost everyone loves these little cans for their unique taste. I bet every kid longs for a bite of a tuna sandwich for lunch.

Tuna is a great source of high-quality protein and heart-healthy omega-3 fatty acids. It is a low-energy food and a reliable source of vitamin D for your family. Canned tuna ranks fourth on our list of foods rich in vitamin D, with 3.5 IU of vitamin D in just 230 ounces.

5. Mushrooms

Although mushrooms are one of the foods rich in vitamin D, for most people, they have a strange taste. However, you might consider trying it since it’s the highest plant source of vitamin D.

Like humans, mushrooms can only produce vitamin D when exposed to sunlight. Wild mushrooms are a better choice than indoor-grown varieties. Because mushrooms grown indoors are less exposed to sunlight, their vitamin D content is relatively low. Scientists believe that exposing mushrooms to sunlight for 20 minutes can increase vitamin D levels. This may be true, as 3.5 ounces of fresh shiitake mushrooms contain 100 IU of vitamin D. However, the same 3.5 ounces of dried mushrooms contain 1600 IU of vitamin D.

6. Egg yolk

Eggs are extremely nutritious and are a good source of protein, minerals and vitamins (such as vitamin D). The amount of vitamin D in eggs varies. It is said that whole egg yolks contain 20 IU of vitamin D, but if the eggs are laid by chickens that eat a vitamin D-rich feed, the vitamin D content is higher, containing 5000 IU of vitamin D per egg yolk. Therefore, consuming eggs that are labeled as high in vitamin D is a good way to meet your daily vitamin needs.

7. Fortified foods

There are indeed very few foods that are naturally rich in vitamin D. However, with the introduction of fortified foods, many manufacturers are also enriching food sources with vitamin D. Fortified foods contain less vitamin D than natural foods, but if you combine two or more fortified foods into a diet, you can still meet the required vitamin D content. You can quickly check the product's instructions to verify whether it is truly fortified.

Here are some foods fortified with vitamin D:

• Fortified milk (usually soy milk and cow's milk): 3.5 ounces of fortified milk usually contains 100 IU of vitamin D

• Fortified butter: 3.5 ounces of fortified butter usually contains 50 IU of vitamin D

• Fortified orange juice: 8 ounces of fortified orange juice typically contains 100 IU of vitamin D

• Fortified yogurt: An 8-ounce serving of fortified yogurt typically contains 100 IU of vitamin D

• Fortified margarine: 3.5 ounces of fortified margarine typically contains 430 IU of vitamin D

• Fortified cheese: A 3-ounce serving of fortified cheese typically contains 100 IU of vitamin D

• Fortified cereal: One serving of fortified cereal contains 100 IU of vitamin D