Do you feel sluggish, even after waking up from a long night’s sleep? If yes, chances are you need to include foods containing high Vitamin D in your diet.
Vitamin D, often known as the “Sunshine Vitamin,” is an essential micronutrient that maintains health and vitality. It is necessary for a healthy and revitalized life, supporting the immune system, strengthening bone health, and elevating mood.
Join us as we examine which foods containing high Vitamin D should be part of your regular diet and the wonderful health benefits that this Sunshine Vitamin offers.
Why is Vitamin D Essential for Your Health?
Vitamin D is a fat-soluble vitamin belonging to the family of compounds, including vitamins D1, D2, and D3. Although your body produces vitamin D naturally when exposed to sunlight, certain foods containing high vitamin D can deliver many health benefits.
These are some of the benefits of vitamin D for your body:
- Vitamin D promotes calcium absorption in your gut, maintaining adequate serum, calcium, and phosphate concentrations to enable normal bone mineralization.
- Without sufficient vitamin D, bones can become thin and brittle, so to ensure sound bone health, you must include foods containing high vitamin D in your diet.
- It decreases the chances of heart disease, as studies indicate that low levels of vitamin D can lead to hypertension, heart failure, and stroke.
- Vitamin D strengthens the immune system. Research indicates that people who do not have adequate vitamin D levels may be at risk of infections and autoimmune diseases, such as rheumatoid arthritis, diabetes, and inflammatory bowel disease.
Although certain foods contain high vitamin D, which can strengthen your immune system, people still turn to vitamin D supplements. Want to know which times are best to take your vitamin D supplements? Find out here.
How Much Vitamin D Does Your Body Need?
Although your body can make vitamin D directly from sunlight, the FDA-recommended daily value (DV) of vitamin D required is 20 mcg (800 IU) for adults and children 4 years and older.
Look for vitamin D content, listed as a percentage of the DV on food packages. This will tell you what amount of your daily vitamin D requirement the food will provide.
Top High Vitamin D Foods to Include in Your Diet
Did you know that about 1 billion people worldwide suffer from vitamin D deficiency, while 50% of the population has vitamin D insufficiency? These figures highlight the need to include foods high in vitamin D. The good news? There are plenty of vitamin D-rich foods that you can include in your everyday meals to get the essential dose of sunshine vitamin for your body.
Let’s take a look at some of the foods containing high vitamin D:
- Salmon
- Vitamin D Content: about 570 IU per 100g (3.5 oz)
Salmon is a fatty fish rich in vitamin D and an excellent protein source and omega-3 fatty acids. A 3-ounce serving of salmon can provide you with 10-18m mcg of vitamin D (depending on the type). Choose wild salmon or eat it raw, pan-seared, or baked.
- Mackerel
- Vitamin D Content: about 360 IU per 100g (3.5 oz)
Mackerel is a fatty fish and is counted as a food containing high vitamin D. According to studies, one small fillet contains around 16mcg of vitamin D. Enjoy it smoked, canned, or grilled alongside vegetables.
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- Cod Liver Oil
- Vitamin D Content: about 1360 IU per tablespoon (15 ml)
Cod liver oil is a concentrated source of vitamin D. It can be taken as a supplement or added to smoothies for an extra boost of the sunshine vitamin.
- Egg Yolks
- Vitamin D Content: about 37 IU per large egg
Whip up an omelet at breakfast or boil an egg with your veggies to get your dose of vitamin D from this natural food.
- Mushrooms (exposed to sunlight)
- Vitamin D Content: About 450 IU per 100g (3.5 oz)
Mushrooms are also included in foods containing high vitamin D, but only those exposed to direct sunlight or UV rays. Fresh wild mushrooms such as morels and chanterelles contain up to 1200 IU of vitamin D per 3.5-ounce serving, while commercially grown mushrooms such as white button and oyster contain less than 40 IU.
Delicious Recipe To Boost Your Vitamin D Intake
Lemon Garlic Salmon
Ingredients:
- 2 salmon fillets
- 2 tbsp olive oil
- 2 minced garlic cloves
- Juice of 1 lemon and zest
- Salt and pepper to taste
Instructions:
- Preheat oven to 375℉
- Mix olive oil, lemon zest, salt, and pepper. Pour over the salmon and let it marinate for 20 minutes.
- Garnish with parsley, and enjoy!
Tips To Increase Your Vitamin D Absorption
Apart from consuming foods containing high vitamin D, implementing these tips can help you optimize your vitamin D levels for a healthy body:
- Get sunlight exposure: spend at least 15-30 minutes in direct sunlight a few times a week, preferably mid-morning or late afternoon.
- Consume olive oil, avocado, and nuts, enhancing vitamin D absorption.
- Consider vitamin supplements if you cannot get enough vitamin D from sunlight and food sources.
Feeling drained out and low on energy? Consider taking these multivitamins for an energy boost.
Wrapping It Up
Vitamin D is well known for its essential role in calcium absorption and bone health, so you should choose foods containing high vitamin D. Additionally, you can soak up the sun to get your dose of this sunshine vitamin for better health and body.
