7 Healthy Foods That Are High In Vitamin D
Vitamin D is an essential nutrient that plays a crucial role in maintaining good health. It contributes to a healthy immune system, supports bone health, and helps regulate mood. While the sun is the best source of vitamin D, not everyone can get enough of it. Fortunately, many foods are rich in vitamin D. Here are seven healthy foods that are high in vitamin D.
1. Fatty Fish
Fatty fish, such as salmon, trout, and tuna, are excellent sources of vitamin D. A 3.5-ounce serving of cooked salmon contains about 600-1000 IU of vitamin D, which is more than the recommended daily intake. Fatty fish also provide omega-3 fatty acids, which have anti-inflammatory properties and may reduce the risk of chronic diseases.
2. Eggs
Eggs are a versatile and nutritious food that can be incorporated into many meals. One large egg yolk contains about 40 IU of vitamin D, which is mostly found in the yolk. Eggs also provide high-quality protein and essential nutrients, such as choline and selenium.
3. Mushrooms
Mushrooms are the only plant-based food that naturally contains vitamin D. They produce vitamin D when exposed to UV light, similar to how human skin synthesizes vitamin D from sunlight. A 3.5-ounce serving of shiitake mushrooms can provide up to 100% of the daily value of vitamin D. Mushrooms also offer antioxidants and fiber.
4. Fortified Milk
Milk is a good source of many nutrients, including calcium and vitamin D. Most milk in the United States is fortified with vitamin D, providing about 100 IU per cup. Fortified milk is also available in non-dairy options, such as soy, almond, and oat milk. However, be sure to check the label for added sugars.
5. Fortified Cereals
Many breakfast cereals are fortified with vitamin D, making them a convenient way to increase your intake. One serving of fortified cereal can provide up to 100% of the daily value of vitamin D. However, be mindful of added sugars and choose cereals that are low in sugar and high in fiber.
6. Cod Liver Oil
Cod liver oil is a supplement that is rich in vitamin D and omega-3 fatty acids. One tablespoon of cod liver oil can provide up to 1,300 IU of vitamin D, which is more than the recommended daily intake. However, cod liver oil is also high in vitamin A, which can be toxic in large amounts, so it should be taken in moderation.
7. Tofu
Tofu is a plant-based protein that is popular in vegetarian and vegan diets. It is also a good source of calcium and vitamin D, with one half-cup serving providing about 10% of the daily value of vitamin D. Tofu can be used in a variety of dishes, from stir-fries to smoothies.
In conclusion, vitamin D is an important nutrient that can be obtained from a variety of foods. By incorporating these seven healthy foods into your diet, you can increase your vitamin D intake and support your overall health and well-being.