Food That Has A Lot Of Vitamin D
Vitamin D is one of the essential vitamins that our body needs to function properly. It helps in the absorption of calcium, which is essential for strong bones and teeth. It also plays a vital role in boosting our immune system and maintaining healthy skin. While we can get vitamin D from sunlight, certain foods are also rich in this essential vitamin. In this article, we will look at some of the food that has a lot of vitamin D.
Fatty Fish
Fatty fish like 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 recommended daily intake. Apart from vitamin D, these fish are also rich in omega-3 fatty acids, which are essential for heart health.
Egg Yolks
Egg yolks are another good source of vitamin D. One large egg yolk contains about 40 IU of vitamin D. However, it is important to note that most of the vitamin D in an egg is found in the yolk, so if you are only eating egg whites, you may not be getting enough vitamin D.
Mushrooms
Mushrooms are one of the few plant-based sources of vitamin D. When exposed to UV light, mushrooms can produce vitamin D2, which is the same form of vitamin D that our skin produces when exposed to sunlight. A 3.5-ounce serving of mushrooms can provide up to 400 IU of vitamin D.
Milk
Milk is often fortified with vitamin D, making it a good source of this essential vitamin. One cup of fortified milk can provide up to 100 IU of vitamin D. Other dairy products like cheese and yogurt are also often fortified with vitamin D.
Fortified Cereals
Many breakfast cereals are also fortified with vitamin D. Check the label to see how much vitamin D is in each serving. Some brands can contain up to 100% of the recommended daily intake of vitamin D in one serving.
Conclusion
Getting enough vitamin D is important for overall health and well-being. While sunlight is the best source of vitamin D, incorporating vitamin D-rich foods into your diet can also help you meet your daily needs. Fatty fish, egg yolks, mushrooms, milk, and fortified cereals are all excellent sources of vitamin D that you can include in your diet.