Without question, vitamin D is one of the most vital vitamins for your health. It’s involved in almost everything, from immunity to brain function, and experts are always discovering new ways that vitamin influences your health. With a limited number of vitamin D foods accessible — and a large section of the population at risk of insufficiency — many of us just don’t receive enough of this essential vitamin.
Including a wide variety of vitamin D-rich foods in your diet can reduce your chances of developing vitamin D insufficiency. What foods are high in vitamin , and why is this important?
Let’s start by discussing why you might want to start paying more attention to your vitamin consumption and how to eat more vitamin D foods.
Table of Contents
What Is Vitamin D?
Vitamin D is a fat-soluble vitamin essential for many health aspects. It differs from other vitamins in that your body can produce most of what you require from exposure to sunlight, which is why it’s also known as the “sunshine vitamin.”
It’s also distinctive in that it operates in the body as a steroid hormone rather than merely a vitamin. This is why it is used in everything from weight control to bone health, especially because it aids calcium absorption.
Getting adequate vitamin at any age may be associated with improved bone health, weight control, improved cognitive function, greater immunological function, and a decreased risk of some forms of cancer.
What are the best vitamin D sources?
To satisfy vitamin D requirements, it is typically suggested that everyone get at least 10 to 20 minutes of sun exposure several times weekly.
This figure changes depending on various parameters, including age, skin color, and body weight. The final message is that getting enough sunshine is the greatest method to keep your D levels regular.
If you cannot spend some time outside soaking in the sun — or if your sun exposure is limited — there are alternative ways to ensure you satisfy your needs, such as dietary sources and supplements.
There are only a few types of food that contain vitamin D, which makes it really hard to get enough of it just from what you eat. As a result, specialists believe that a mix of sunshine, meals, and supplements may be appropriate for most children and adults.
Fish
Vitamin D is rich in fatty fish. The quantity may differ depending on the animal’s diet.3
Trout
One three-ounce meal of steamed wild rainbow trout has 60% of the Daily Value of vitamin D, or 12.06 mcg.
This portion also includes the following:
Calories: 106.8
Fat: 4.68 g
Protein: 15.12 g
Carbohydrates: 0 g
2.97 mg of vitamin B12, or 111% of the DV
Potassium: 285.6 mg (6% DV)
Selenium: 17.88 mcg (32.5% DV)
Salmon
One three-ounce serving of wild coho salmon cooked on dry heat contains 48% of the Daily Value for vitamin D or 383 IU.
This section also contains the following:
Calories: 118
Fat: 3.66 grams (g)
Protein: 19.9 g
Carbohydrates: 0 g
4.25 mg of vitamin B12, or 177% of the DV
Potassium: 369 mg, or 7.8% of the daily value
Selenium: 32.3 mcg (58% DV)
Sardines
A small can of Atlantic sardines that weighs around 3.75 ounces and has been drained contains 22% of the amount of vitamin D that a person needs daily, which is also known as the Daily Value. This is equal to 178 International Units (IU).
This part also contains the following:
Calories: 191
Fat: 10.5 g
Protein: 22.6 g
Carbohydrates: 0 g
Vitamin B12: mcg, % of the DV
Calcium: 351 mg, 27% of the DV
Selenium: 48.5 mcg, 88% of the DV
Tuna
One three-ounce portion of skipjack tuna, cooked with dry heat, provides 5% of the Daily Value of vitamin D, or 40 IU.
This portion also includes the following:
Calories: 73.1
Fat: 0.816 g
Protein: 16.5 g
Carbohydrates: 0 g
Vitamin B12: 90% of the DV
2.17 mcg of Potassium or 152 mg, 3% of the DV
Selenium: 60 mcg, 109% of the DV
Mushrooms
One cup of cooked shiitake mushrooms contains 40.6 IU of vitamin D or 5% of the daily value.
This section also contains the following:
Calories: 81.2
Fat: 0.319 g
Protein: 2.26 g
Carbohydrates: 20.9 g
Fiber: 3.04 g
Zinc: 1.93 mg, 17.5% of the DV
Copper: 1.3 mg, 144% of the DV
Selenium: 36 mcg, 65.4% of the DV
Mushrooms exposed to sunlight have considerably more vitamin D. When widely eaten mushrooms are exposed to UV radiation, such as sunshine or a UV lamp, their vitamin concentration rises.
G Cardwell, JF Born man, AP James, and LJ Black. A look at mushrooms as a possible source of vitamin D.
UV-exposed mushrooms’ vitamin D concentration may decrease with storage and cooking. To attain a vitamin level over ten mcg per 100 g, researchers advised eating the mushrooms before the ‘best-before’ date. This amount is greater than that found in most vitamin containing meals and is comparable to the daily need.
For example, Monterey Mushrooms, a brand of UV-exposed mushrooms, contains 100% of the DV for vitamin per 10 mushrooms.
Milk
Vitamin D is frequently added to milk products, including dairy milk and plant-based milk. The amount of fortification, however, varies from product to product.
Almost all dairy milk in the United States is fortified with vitamin D, while certain plant milk is not. When purchasing milk, look for the Daily Value per serving on the nutrition label.
Dairy Milk
One cup of full (3.25% fat) dairy milk contains 15.5% of the Daily Value for vitamin D or 124 IU.
This section also contains the following:
Calories: 149
Fat: 7.93 g
Protein: 7.69 g
Carbohydrates: 11.7 g
Vitamin A: 112 mcg, 12.4% of the DV
Calcium: 276 mg, 21.2% of the DV
Potassium: 322 mg, 6.8% of the DV
Soy Milk
Eight ounces of original soy milk may supply 15% of your daily vitamin D requirement or 120 IU.
This section also contains the following:
Calories: 110
Fat: 4.5 g
Protein: 7.99 g
Carbohydrates: 9 g
Fiber: 1.92 g
Vitamin A: 499 mcg, 55% of the DV
Calcium: 451 mg, 34.7% of the DV
Potassium: 379 mg, 8% of the DV
Almond Milk
Eight ounces of unsweetened almond milk may offer 24.9% of your daily vitamin D requirement or 199 IU.
This section also contains the following:
Calories: 28.8
Fat: 2.5 g
Protein: 1.01 g
Carbohydrates: 1.01 g
Calcium: 451 mg, 34.7% of the DV
Vitamin E: 7.2 mg, 48% of the DV
Potassium: 161 mg, 3.4% of the DV
Oat Milk
Eight ounces of unsweetened oat milk may contain 15.4 IU of vitamin D or 19.5% of the Daily Value.
This section also contains the following:
Calories: 110
Fat: 6.325 g
Protein: 1.84 g
Carbohydrates: 11.73 g
Calcium: 340 mg, 26% of the DV
Phosphorus: 204.7 mg, 16.4% of the DV
Potassium: 340 mg, 7.2% of the DV
Cereal Fortified with Vitamin D
Some cereals, like milk, are fortified with vitamin D, while others are not. If you depend on cereal for vitamin , check the label for the Daily Value per serving.
One cup of Cheerios has 5% of your daily vitamin requirement or 40 IU.
This section also contains the following:
Calories: 104
Fat: 1.85 g
Protein: 3.47 g
Carbohydrates: 20.5 g
Fiber: 2.83 g
Calcium: 100 mg, 7.7% of the DV
Iron: 8.09 mg, 45% of the DV
Zinc: 3.75 mg, 34% of the DV
Cod Liver Oil
One tablespoon of cod liver oil contains 170% of the DV for vitamin D or 1,360 IU.
This section also contains the following:
Calories: 124
Fat: 13.6 g
Protein: 0 g
Carbohydrates: 0 g
Vitamin A: 4,080 mcg, 453% of the DV
Eggs
The egg yolk contains vitamin D. One big hard-boiled egg has 5.4% of your daily vitamin requirement or 43.5 IU.
This section also contains the following:
Calories: 77.5
Fat: 5.3 g
Protein: 6.3 g
Carbohydrates: 0.56 g
Vitamin B12: 0.555 mcg, 23% of the DV
Selenium: 15.4 mcg, 28% of the DV
Vitamin A: 74.5 mcg, 8.3% of the DV
How to Boost Absorption?
Because vitamin D is a fat-soluble vitamin, it should be eaten with fat for maximum absorption.
If you’re going to ingest vitamin , it’s preferable to mix it with a fat source, such as ghee, coconut oil, nuts, seeds, or fish, to aid absorption.
How Many Vitamin D Foods to Eat?
One to two servings of vitamin D meals each day is recommended. Include a variety of vitamin rich veggies, dairy products, and fatty fish to acquire a wide range of critical micronutrients in addition to vitamin D.
Getting adequate vitamin from diet alone might be difficult for individuals who do not consume fish. However, numerous vitamin D foods are still available to vegetarians and vegans equally.
Aside from fatty fish and liver, vitamin D may also be present in eggs and mushrooms and fortified foods such as cereal, juice, and dairy.
Are you ready to start including more vitamin D-rich foods in your diet to guarantee you get your daily dose? To get you started, here are a few nutritious and tasty dishes that include vitamin D-rich foods:
- Tuna Pasta Salad
- Mediterranean Roasted Mackerel
- Smoked Salmon Egg Bake
- Delicious grilled sardines seasoned with lemon, garlic, and paprika.
- stuffed mushrooms
- read about The Top 5 Diets to Try.
