BEST VITAMIN D-RICH FOODS YOU SHOULD ADD TO YOUR DIET TODAY

Vitamin D is a nutrient that keeps bones strong and helps improve the immune system and overall health. Unfortunately, most people do not get enough of it. Thus, the best vitamin D-rich foods you should add to your diet today will help you fill the gap. Here are some of the best sources for consideration:

Fish Liver Oils

Fish liver oils are best vitamin D-rich foods you should add to your diet today. Cod liver oils are counted among the richest and most concentrated sources of vitamin D. If you take a tablespoon full, you have already met your daily requirement. Cod liver oils have omega-3 fatty acids that are great for heart health; however, consult your doctor before you use fish liver oil for any length of time while being on blood thinners.

Fatty Fish

Fatty fish such as trout, salmon, tuna, and mackerel is seriously another source of vitamin D. The three-ounce cooked salmon will give you more than 70 percent of your daily value needs at any time. Studies have shown that such benefits also include increased bone density and reduction in inflammation from regular consumption of fatty fish which can be found as the important sources of vitamin D you want to include in your diet.

Red Meat

Vitamin D is found in small quantities in red meat, but those quantities can still be worth it. Otherwise, red meat offers iron and zinc; eaten in moderation, red meat could keep you up to the requirement of vitamin D per day. On the downside of red meat consumption, overconsumption would lead to excess saturated fat, injuring the hearts.

Liver

The liver is a nutrient-rich food, including vitamin D, iron, and vitamin A. Although it is good, it must be especially avoided in pregnancy. Due to its high vitamin A content, it is very harmful for the developing fetus. For everyone else, such occasional consumption is perfectly healthy.

Egg Yolks

Other powerful vitamin D sources you need in your meal are egg yolks. They are usually added to diets as easy, cheap ways of increasing vitamin D. One large egg yolk provides an estimated 5% of total daily needs. In addition, they contain high-quality protein and healthy fats. Buy eggs from pasture-raised hens for extra advantage, as they possess more vitamin D.

Fortified Foods

Many foods are now fortified with this vitamin to fight against the deficiency. Examples are: Fat spreads, breakfast and ready-to-eat cereals, fortified milk, and plant-based milk alternatives. Read product labels and check for well-fortified with vitamin D items. Putting these foods on the chart for meal consumption makes it easier to comply with daily requirements effortlessly.

Mushrooms

Of all plant foods, the only exception is mushrooms with natural vitamin D. Mushrooms are one of the few plant foods which contain ergosterol, a precursor to vitamin D2. The amount of vitamin D2 in mushrooms can be significantly increased by exposing to ultraviolet (UV) light. For vegetarians, the mushrooms are powerful vitamin D sources you need in your meals.

Other Ways to Obtain Vitamin D

This kind of vitamin D can be obtained mainly through food, and of course, the sun is one of those sources. Daily exposure of about 10 to 30 minutes directly onto the skin should suffice for production of this vitamin in the body. However, those people who have darker skin and do not expose their skin often to sunlight may not develop this vitamin adequately. In this case, supplements can be quite useful. Always consult your doctor before starting out any of these supplement intakes.

Special Considerations

Talk to your doctor about any health issues or dietary restrictions to change. Liver should be completely eliminated from the diet of pregnant women since it tends to be very high in vitamin A. Fortified foods and mushrooms should be good alternatives for people who are allergic to fish or eggs.

Bottom line

Include these best vitamin D-rich foods into your diet now so that you can also benefit from good health. Fatty fish, fish liver oils, and mushrooms are among the best. Fortified foods, egg yolks, and red meat should also be included so that variety is maintained. If all the foregoing fails, consider adopting supplements or consult a health provider. By combining these methods, you are sure to be on track as far as vitamin D intake is concerned.

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