Most Reliable Source Of Vitamin D In The Diet
Vitamin D is a crucial nutrient that our body needs to maintain strong bones, immune system, and overall health. It is also known as the “sunshine vitamin” as our body can produce it when exposed to sunlight. However, not everyone can get enough vitamin D from sunlight alone, and hence it is essential to include vitamin D-rich foods in our diet.
Sunlight
As mentioned earlier, sunlight is the most natural and reliable source of vitamin D. When our skin is exposed to sunlight, it produces vitamin D3, which is the most bioavailable form of vitamin D. However, the amount of vitamin D produced is dependent on various factors like time of day, season, skin color, and geographic location.
Fatty Fish
Fatty fish like salmon, tuna, and mackerel are excellent sources of vitamin D. A 3.5-ounce serving of cooked salmon provides around 600-1000 IU of vitamin D, which is more than the daily recommended intake. Other than vitamin D, these fish are also rich in omega-3 fatty acids, which are beneficial for heart health.
Egg Yolks
Egg yolks are another good source of vitamin D. One large egg yolk contains around 40 IU of vitamin D. Eating eggs for breakfast can help you meet your daily vitamin D requirements.
Mushrooms
Mushrooms are the only plant-based source of vitamin D. When exposed to sunlight or UV light, mushrooms produce vitamin D2, which is similar to vitamin D3 produced by our skin. A 3.5-ounce serving of mushrooms can provide around 400 IU of vitamin D.
Fortified Foods
Many foods like milk, orange juice, cereals, and yogurt are fortified with vitamin D. Fortification is the process of adding nutrients to foods that are not naturally present in them. One cup of fortified milk can provide around 100 IU of vitamin D.
Conclusion
In conclusion, while sunlight is the most natural and reliable source of vitamin D, it may not be enough for everyone. Including vitamin D-rich foods like fatty fish, egg yolks, mushrooms, and fortified foods in your diet can help you meet your daily vitamin D requirements. Consult your healthcare provider if you have a vitamin D deficiency or have any concerns about your diet.