The sunshine vitamin keeps our bones and teeth strong, while contributing to so many other important functions within our immune and nervous systems.
Although we should get enough vitamin D by spending time in the sun during the summer months, there are a few foods high in vitamin D we can also throw into the mix to make sure we’re not missing out on the benefits of this important nutrient. Here are some of the best foods for vitamin D.
Salmon is one of the best foods for vitamin D. It also comes packed with protein and omega-3 fatty acids, making it a powerhouse of essential nutrients. However, you should always consume it in moderation as frequent salmon meals might lead to a build-up of mercury in your organism which can cause health problems.
Eggs are one of the vitamin D rich foods to keep on your shopping list. One egg contains approximately 6% of the daily recommended amount. However, eggs are quite high in cholesterol, so while they’re great at boosting your vitamin D levels every once in a while, they’re not meant to help you solve this nutrient deficiency single-handedly. Look out for eggs from hens raised outside as these are usually richer in vitamin D.
Another seafood superstar when it comes to its vitamin D content, sardines pack a lot of this precious nutrient. Reach for a can of delicious sardines if you are looking for an excellent source of calcium, vitamin B12 and phosphorus as well.
If you need a plant source for your vitamin D fix, mushrooms make a great choice. There are plenty of great menu ideas that combine mushrooms and eggs or mushrooms and vitamin-rich seafood. So, if you’re a bit low on vitamin D try one of these recipes for a delicious boost of nutrients.
Fortified milk is one of the best foods to add to your diet if you feel like you’re missing out on the sunshine vitamin. What makes it even more special is that it contains not only vitamin D, but also calcium. The two nutrients work well together, with vitamin D helping your body to absorb calcium and helping your bones stay strong.
The great news is that you don’t have to stick to cow’s milk to get the benefits of fortified milk. Soy and other plant-based drinks can also be fortified with vitamin D. Check the label to make sure you’re getting your favourite drink in the vitamin-D rich formula.
If you’re looking for foods rich in vitamin D, you might already have one in your cupboard. Cereals can also be fortified with added vitamins, including vitamin D. So, you can have a good dose of vitamin D for breakfast whenever you combine fortified cereals with fortified milk.
You can also boost your daily intake of vitamin D with fortified yoghurt. It’s great to add to your breakfast or enjoy as a snack between meals. Plus, yoghurt is high in protein and will give you a good dose of probiotics that benefit gut health as well.
Give fortified orange juice a go if you’re trying to stay away from dairy or seafood is not your favourite. Orange juice is refreshing and ticks the box of vitamin-D rich food with its fortified formula. However, orange juice can have quite high sugar content, which is why you should always to read the label so you know what you’re getting.
If you suspect you are vitamin D deficient, it’s always a good idea to talk to your GP, especially if you’re spending your time mostly indoors or wearing clothes that cover most of your skin. A combination of a diet rich in nutrients combined with vitamin D supplements can help solve the insufficiencies you’re experiencing, if direct exposure to sunlight is difficult to achieve on a regular basis.
Next, discover how vitamin D helps the immune system with our easy guide.
Sources:
https://www.webmd.com/diet/foods-high-in-vitamin-d3
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d
https://www.medicalnewstoday.com/articles/324590
