Best Way To Get Vitamin D In Your Diet
Introduction
Vitamin D is essential for good health, but many people don't get enough of it. The best way to get vitamin D is through exposure to sunlight, but this can be difficult for people who live in areas with long winters or who work indoors. Fortunately, there are many foods that are rich in vitamin D, and supplements are also available. In this article, we'll explore the best ways to get vitamin D in your diet.
Fatty Fish
Fatty fish such as salmon, tuna, and mackerel 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 daily recommended intake for most people. Other fish that are high in vitamin D include trout, herring, and sardines.
Egg Yolks
Egg yolks are another good source of vitamin D. One large egg yolk contains about 40 IU of vitamin D. However, it's important to note that most of the vitamin D in an egg is found in the yolk, so if you only eat egg whites, you won't be getting much vitamin D.
Mushrooms
Mushrooms are one of the few plant sources of vitamin D. They naturally contain a form of vitamin D called ergosterol, which is converted to vitamin D2 when exposed to sunlight or ultraviolet light. Some mushrooms are also exposed to ultraviolet light during the growing process to increase their vitamin D content.
Fortified Foods
Many foods are fortified with vitamin D, meaning that vitamin D has been added during processing. Common fortified foods include milk, orange juice, and breakfast cereals. Be sure to check the label to see how much vitamin D is added, as the amount can vary between products.
Supplements
If you're not getting enough vitamin D from your diet and sunlight exposure, supplements are a good option. Vitamin D supplements come in two forms: D2 and D3. D3 is the form of vitamin D that's produced by the body in response to sunlight, so many experts recommend taking a D3 supplement. It's important to talk to your doctor before starting any new supplements.
Conclusion
Vitamin D is important for bone health, immune function, and many other aspects of good health. If you're not getting enough vitamin D from sunlight exposure, try incorporating more fatty fish, egg yolks, mushrooms, and fortified foods into your diet. Supplements are also a good option if you're not able to get enough vitamin D from your diet and sunlight exposure alone. Talk to your doctor to determine the best course of action for you.