Top10 Foods Rich In Vitamin D

Top10 Foods Rich In Vitamin D

 VitaminD is a fat-soluble vitamin that is different from other vitamins because our bodies can make most of what we need with exposure to sunlight.Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation.It also plays a major role in regulation and absorption of calcium in the body. "Calcium strengthens the bones but is only useful in the presence of Vitamin D. The Vitamin acts on cells in the body and allows them to absorb calcium from the intestines. This ensures that there is enough calcium for the body to use.

1.Sunshine

A regular 30-minute stroll in the warm sun can provide you with plenty of vitamin D for the day, which is quite difficult to get otherwise. I’m talking about direct contact, not the rays that are diffused by the glasses on your windows.

It all happens pretty quickly, particularly during summers. When the sun rays hit our skin, they stimulate the production of vitamin D in the body. The more the exposure to the sun, the more the vitamin D production. To boost your vitamin D levels when in the sun, expose at least your face, arms, and hands, or an equivalent area of your body.

2.Mushrooms

The power of mushrooms will leave you astounded. Include them in your diet four times a week and They can be cooked, baked or pan fried and turned into a tasty and healthy delight. In order to reap more benefits you can sun dry them before consumption. Mushrooms can naturally produce Vitamin D when exposed to sunlight

3.Cod Liver Oil

If you can stomach the strong aroma, this oil is super-rich in vitamin D. Just a teaspoon offers 113% of your daily vitamin D needs.This golden oil is also rich in omega-3 fatty acids. Incorporating this oil into your diet will promote strong, healthy bones. Some medical experts recommend taking vitamin D to improve brain function, and optimize nervous system function

4.Salmon

Salmon has a high fat content, which makes it an excellent source of vitamin D. Around 3.5 ounces of salmon will provide you with 80% of the recommended dietary amount of vitamin D.

5.Egg Yolk

Egg yolk is back in vogue and this time it's here to stay. Since the vitamin D in an egg comes from its yolk, it's important to use the whole egg--not just the whites. So bid farewell to the egg white craze and indulge in the most nutritious part of the egg.

6.Pork:

Consume less yet provide your body with the required amount of Vitamin D by eating pork, especially the ribs, though it is rich in fats too. Interestingly, the amount of vitamin D in porn differs when it is cut and prepared in various ways. For instance, a slice of ham barely contains any vitamin D.

7.Halibut

The firm white meat and sweet flavor of halibut have made it a favorite among fish lovers. This flatfish is a nutritionally dense food and contains important minerals and vitamins like phosphorus, selenium, vitamins B12 and B6, and omega-3 fatty acids. Halibut is also one of the best sources of vitamin D, and 100 grams of halibut fish contains 1097 IU of the sunshine vitamin.

8.Soy Milk

Soymilk is a plant-based milk produced by soaking dry soybeans and grinding them with water. While it contains the same amount of protein as regular cow's milk it boasts of high Vitamin D, Vitamin C and iron.

9.Catfish

Catfish,like herring, constantly feed on plankton and minuscule sea life that creates vitamin D from sunlight.They are low in calories and contain vitamins, protein, and good fats. Just one fillet provides you with 200% of the recommended daily value of vitamin D, and 159 gram of catfish provides you with 795 UI of vitamin D.

10.Cereal

Before buying cereals, check the nutritional value on the label to get an idea about the percentage of vitamin D content. Choose the ones that contain at least 100 IU of vitamin D. All bran cereals provide 131 IU of vitamin D, while fruit-flavored cereals provide 11 IU of vitamin D.