Top 5 Vitamin D Rich Foods

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What is vitamin D and what does it do?

Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone’s main building blocks) from food and supplements. People who get too little vitamin D may develop soft, thin, and brittle bones, a condition known as rickets in children and osteomalacia in adults.

Vitamin D is important to the body in many other ways as well. Muscles need it to move, for example, nerves need it to carry messages between the brain and every body part, and the immune system needs vitamin D to fight off invading bacteria and viruses. Together with calcium, vitamin D also helps protect older adults from osteoporosis. Vitamin D is found in cells throughout the body.

We suggest you bulk up on these 5 foods to get your required dose of Vitamin D.

1. Mushrooms

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Mushrooms are the best natural sources of Vitamin D

The power of mushrooms will leave you astounded. Include them in your diet four times a week and watch your Vitamin D levels shoot up. They can be cooked, baked or pan fried and turned into a tasty and healthy delight. In order to reap more benefits you can sun dry them before consumption. Mushrooms can naturally produce Vitamin D when exposed to sunlight.

2. Cheese

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Ricotta cheese is a good source of Vitamin D

Who doesn’t love cheese? Cheese can single-handedly provide more satisfaction than any other food and we’re thrilled to give you another reason to enjoy it. Cheese is one of the top 5 foods high on Vitamin D. Well, spreading an additional layer of cheese on that morning slice of toast may not be such a bad idea after all. Ricotta cheese provides the maximum amount of Vitamin D amongst others.

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3. Fish

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The flesh of fatty fish & fish liver oils are good sources of Vitamin D

All kinds of fish are high on Vitamin D. Typically oily or fatty fish contain more Vitamin D than less oily fish. An example of oily fish would be a juicy thick fillet of salmon. Other common options are trout, mackerel, tuna or eel.

4. Egg

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Vitamin D is concentrated in the egg yolk

Egg yolk is back in vogue and this time it’s here to stay. Since the vitamin D in an egg comes from its yolk, it’s important to use the whole egg–not just the whites. So bid farewell to the egg white craze and indulge in the most nutritious part of the egg.

5. Soy Milk

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While cow’s milk is a great source of calcium, soy milk is packed with Vitamin D

Soy milk is a plant-based milk produced by soaking dry soybeans and grinding them with water. While it contains the same amount of protein as regular cow’s milk it boasts of high Vitamin D, Vitamin C and iron.

The only dietary recommendation to deal with Vitamin D deficiency is to consume natural sources of Vitamin D and also calcium rich foods.

Top 5 Vitamin D Rich Foods(1)

source:

ods.od.nih.gov,food.ndtv.com