Foods That Are Rich In Vitamin D
Our body needs essential minerals and vitamins to function properly and keep ailments at bay. Vitamin D is one of these essential components which boosts up the immune system and enables proper absorption of calcium which leads to bone, better cell growth, lowering of inflammation and proper neuromuscular functioning.
Vitamin D deficiency can lead to a number of bodily ailments like weakening of bones and muscles, weak immune system and thus higher risks of cancer, and also rickets which occur since the bones are not properly developed.
Check out the top 10 foods high In Vitamin D so that you can plan your meal around them without having excess of the same. You need to be careful because excess Vitamin D can lead to over absorption of calcium which is not good for the heart or kidneys.
A look at the foods that are high In Vitamin D:
Fish: Most fish are high in Vitamin D. Fish like the raw Atlantic Herring and salmon are very high in this nutrient, canned tuna and mackerel packed in oil as well as tinned sardines are also good sources. If you to stick to natural sources you can opt for fresh fish which will have Vitamin D but in lesser amounts than those canned in oil but will be less fatty so they are good.
Cereals: Breakfast cereals are fortified with the essential vitamins like Vitamin D, fibers and other nutrients. If you can pick carefully cereals which have little or no added sugar are great to start the day and strengthen your body. Couple these with regular or soy milk and you are good to face the whole day.
Oysters: Oysters are great sources of Vitamin D. apart from this they also supply a healthy dose of minerals like copper, zinc, manganese, iron, selenium, along with vitamin b12. The best natural sources are wild caught raw Eastern Oysters.
Soy Products: Soy products like soy milk and tofu are amply fortified with both vitamin D and calcium. This is why they rank pretty high in the list.
Dairy products: Dairy products like soy products are fortified with calcium and vitamin D where each balances the other equally. Milk and milk products like yoghurt, butter and cheese(less processed) are great sources along with buttermilk which is an all-time low fat health option. Note: Whole milk contains higher amounts than skimmed milk.
Pork products: Pork products like sausages, salami and ham are high in Vitamin D. If included in moderate amounts then the fat in them will not harm (heart ailments and hypertension) and supply the body with essential vitamins like D and B12 along with minerals like copper. You will get more from the ribs than a thin slice of ham.
Eggs are great sources for vitamin D, of vitamin B12 and of course proteins. You can get more from the egg yolks which contain almost 37 IUs of vitamin D. Start your day with eggs and feel more satiated all day long.
Mushrooms: These yummy fungi are great sources for vitamin D especially the ones which are specially grown in sunlight or indoor ultraviolet light. Other than this mushrooms are also great sources for Vitamin B5 and copper.
Cod Liver Oil: Cod liver oil ranks high in the top 10 foods high In Vitamin D. Cod liver oil supplements have been part of the daily diet for over 50 years now. Apart from vitamin D it is also very high in vitamin A.
Beef Liver: Beef liver is a great source of vitamin D and with just 3 ounces you can get almost 42 IUs of vitamin D. It is also a great source for essential minerals like iron and for vitamin B12. To avoid the cholesterol you can opt for lean beef liver which will give you nutrient minus the fat.
Refer to this list of top 10 foods high In Vitamin D when you plan your next diet. They will be great to boost your immune system, bone and muscle health naturally, especially if you have lesser opportunities to the out in the sun.