Choose The Foods That Are Typically Fortified With Vitamin D.
Vitamin D is an essential nutrient that helps our body absorb calcium, boost our immune system, and maintain healthy bones, teeth, and muscles. It is also known as the “sunshine vitamin” because our bodies can produce this vitamin when exposed to sunlight. However, not everyone can get enough vitamin D from sunlight alone, especially during the winter months or if you live in areas with limited sun exposure. That’s why it’s important to include vitamin D rich foods in your diet. In this article, we will discuss the foods that are typically fortified with vitamin D.
Fatty Fish
Fatty fish such as salmon, tuna, and mackerel are excellent sources of vitamin D. A 3-ounce serving of cooked salmon contains about 450 international units (IU) of vitamin D, which is more than the recommended daily intake for most adults. Canned tuna is also a good source of vitamin D, with around 150 IU per 3-ounce serving. Mackerel is another fatty fish that is high in vitamin D, with around 360 IU per 3-ounce serving.
Egg Yolks
Egg yolks are another good source of vitamin D. One large egg yolk contains around 40 IU of vitamin D. However, it is important to note that the vitamin D content of eggs may vary depending on the diet of the hen. Eggs from hens that are raised on vitamin D fortified feed may contain up to 6 times more vitamin D than eggs from hens that are not.
Mushrooms
Mushrooms are one of the few plant-based sources of vitamin D. Like humans, mushrooms can produce vitamin D when exposed to sunlight. However, commercially grown mushrooms are often grown in the dark and may not contain significant amounts of vitamin D. To increase the vitamin D content, some mushroom growers expose their mushrooms to UV light. A 3-ounce serving of UV-exposed mushrooms can provide up to 400 IU of vitamin D.
Fortified Foods
Many foods are fortified with vitamin D to help people meet their daily needs. Some of the common fortified foods include cow’s milk, soy milk, orange juice, and breakfast cereals. A cup of fortified milk can provide up to 120 IU of vitamin D, while a cup of fortified orange juice can provide up to 100 IU. Breakfast cereals can also be a good source of vitamin D, with some brands providing up to 100 IU per serving.
Conclusion
Vitamin D is an important nutrient that plays many roles in our body. While sunlight is the best source of vitamin D, it may not always be enough, especially for those who live in areas with limited sun exposure. Including vitamin D rich foods in your diet can help you meet your daily needs. Fatty fish, egg yolks, mushrooms, and fortified foods are all good sources of vitamin D. Make sure to talk to your doctor or a registered dietitian if you are concerned about your vitamin D intake.