People eat vitamin D foods all the time without realizing it, but if you are deficient in this vitamin, it is very important to tailor your diet to include more of certain food groups.
What is Vitamin D?
Vitamin D is a pro-hormone which can be naturally synthesized by the body. Sunlight is the primary source of vitamin D for most people; most experts agree that a total of 30-60 minutes of sunshine per week should be sufficient to keep your vitamin D levels high, but in certain parts of the world, and in some seasons, it can be difficult to get the requisite sunshine.
Vitamin D has many benefits that include:
- Improving bone strength
- Boost the immune function
- Regulation of diabetic symptoms
- Healthy pregnancy and a safe delivery
- May help prevent cancer
- Lower risk of cardiovascular disease which may be linked to vitamin D deficiency
Clearly, the presence of this vitamin is essential for your health, so knowing which foods can boost your intake is critical.
Foods High in Vitamin D
The best vitamin D foods include herring, salmon, oysters, cod liver oil, shrimp, raw milk, and canned tuna among others. Depending on your age, you should be consuming between 5 and 10 micrograms of vitamin D per day.
In a 100-gram serving of herring, there is more than four times the amount of vitamin D than you need each day. Roughly 40 micrograms of this nutrient are available in a single dinner of this delectable fish!
A 3-ounce serving of this delicious fish provides about 10 micrograms of vitamin D, which is precisely how much experts recommend you consume each day.
Cod Liver Oil
A single teaspoon of cod liver oil contains more than 10 micrograms of vitamin D, which is more than 100% of your daily needs.
A single cup of milk delivers approximately 25% of the vitamin D that you will need each day, and there may even be more if the milk has been fortified. This is in addition to healthy fats and other minerals provided by this beverage.
Each egg yolk you consume brings you 10% closer to your daily needs for vitamin D. However, due to the high level of cholesterol in eggs, be sure not to over consume these vitamin D-rich foods.
In a 100-gram serving of shrimp, you will enjoy more than 1/3 of the daily requirement for vitamin D.
In a 3-ounce serving of sardines, you can get more than 4 micrograms of vitamin D, approximately 40% of your daily needs.
With just under 6 micrograms of vitamin D in a 3-ounce serving of canned tuna, this is an excellent food source for this critical nutrient.