Vitamin D is popularly known as the sunshine vitamin. Getting ample sunlight will provide you with vitamin D, but you cannot just stay in the sunshine. Getting vitamin D through natural food sources is also a great option. This blog discusses the top 10 vitamin D-rich foods and a lot more about vitamin D, so make sure you take notes.
The daily value (DV) for vitamin D is 800 IU (20 mcg). Sometimes, it gets challenging to obtain this amount just from sunlight. That’s why it is recommended to include vitamin D-rich foods and supplements in your routine.
Did You Know? Vitamin D (“Calciferol”) is a fat-soluble vitamin in a few foods. It is also produced endogenously when sunlight’s ultraviolet (UV) rays strike the skin and trigger vitamin D synthesis.
Vitamin D Benefits For Your Body
Undoubtedly, vitamin D is beneficial for your body in various processes. Some of the main benefits of vitamin D for the body are:
- Promotes calcium absorption in the gut
- Maintains sufficient serum calcium and phosphate levels to support healthy bone mineralization.
- Prevents the risk of rickets in children and osteomalacia in adults.
- Promotes immune health and strengthens your immune system.
- May reduce the risk of certain types of cancer.
- Ensures a healthy blood pressure.
- Maintains a positive mood and relieves stress.
Top 10 Vitamin D Foods To Include In Your Diet
Vitamin D is an essential nutrient for your immune system and prevents several diseases. You can obtain sufficient vitamin D from foods also, and some of the top 10 vitamin D-rich foods include:
1. Salmon
Salmon is a fatty fish; many people know it is one of the richest sources of omega-3 fatty acids. But did you know that salmon is also a rich vitamin D source? To optimize its absorption, it's best to consume it with a source of fat, such as olive oil or avocado.
There are so many recipes you can try with salmon to get your daily dose of vitamin D. In case you don't eat enough salmon as part of your daily diet, You can talk to your doctor about salmon supplements, which will provide the daily required dosage of vitamin D and omega fatty acids.
2. Cod Liver Oil
Cod liver oil is a popular fish oil supplement. If you are vegetarian, have specific dietary restrictions, or don't eat enough fish as part of your daily routine. It is recommended to take fish oil capsules after consulting your doctor.
Cod liver oil is also an excellent source of vitamin D. You can include premium quality cod liver oil supplements in your daily routine to get the dose of vitamin D and omega-3 fatty acids.
3. Mushrooms
Mushrooms are the only non-animal food that is a great source of vitamin D. Like humans, mushrooms can also synthesize vitamin D on exposure to sunlight.
Remember that you get vitamin D2 through mushrooms, and through animal sources, you get vitamin D3. One cup of these mushrooms contains 136 IU of vitamin D, 17% of the DV
4. Egg Yolks
Egg yolks have a bad reputation for increasing cholesterol and harming your heart health. But when you have egg yolks in moderation, they are a rich source of vitamin D. The yolk from one large egg contains 37 IU of vitamin D or 5% of the DV.
Sun exposure for the chicken, the vitamin D content of the chicken feed, and exposing liquid yolk to UV light will increase vitamin D in the egg.
5. Fortified Milk
For many vegetarian people, it becomes challenging to get their dose of vitamin D from natural foods because usually vitamin D foods are animal-based. But many milk brands have come out with fortified milk with the goodness of vitamin D.
If you are a vegan, you can choose fortified soy milk. Make shakes and smoothies to get all the goodness of vitamin D and healthy protein in your diet.
6. Fortified Orange Juice
If orange juice is your favorite, it is time to switch to fortified orange juice to get the goodness of vitamin D. Usually, one cup of fortified orange juice can add 99.6 IU of vitamin D to your daily total. Make sure to review the nutritional value mentioned on each pack of orange juice. It shouldn't have excess sugar; otherwise, it'll do more harm than good.
7. Fortified Yogurt
Yogurt is such a healthy snack option. You can have it plain, add granola and your favorite fruits to make a delicious yogurt bowl, or blend it with your favorite fitness supplements like whey protein or mass gainer and fruits to make a healthy mid-meal smoothie.
Many brands have introduced fortified yogurts enriched with the goodness of vitamin D. Just read the label to know all the nutritional information.
8. Cereals
Many people like to start their day with a bowl full of cereal. Ready-to-eat fortified cereal usually has 40 IU of vitamin D and can be a great breakfast option. Mix it with your favorite milk (you can choose plant-based milk) to make a delicious bowl.
9. Sardines And Oysters
Sardines and oysters may not be your favorites, but they are a rich source of vitamin D. Oysters are low in calories but high in nutrients like - vitamin D, phosphorus, vitamin B12, copper, zinc, and omega-3s. You can also buy sardines in oil, each providing approximately 178 IU of vitamin D.
10. Cheese
We've saved the best for the last! Cheese is among the best foods rich in vitamin D. It is valued for its high phosphorus, fat, protein, vitamins, and calcium content. You can eat it raw or add it to your salad as toppings.
So, they were some of the top 10 vitamin D foods in India which are super healthy.
Calcium and Vitamin D
For efficient calcium absorption in your body, vitamin D is necessary. It also holds an important role in maintaining bone strength and skeletal health. Enough amount of calcium and vitamin D is important for maintaining bone health and protecting from diseases such as osteoporosis, a condition characterized by brittle and weak bones.
Despite the daily value (DV) of vitamin D being 800 IU daily, the recommended dietary allowance (RDA) varies with age. Children and adults between the ages of 1 and 70 need approximately 600 IU of vitamin D daily. Food sources and sunlight can both contribute to this. Adults over the age of 70 must aim for 800 IU of vitamin D daily.
The RDA for calcium also differs by age. Children in between 4–8 need about 1,000 mg of calcium daily. Good sources of calcium for children include dairy items like milk, cheese, and yogurt, as well as leafy green vegetables like broccoli and kale.
Children ages 9–18 require approximately 1,300 mg daily. Adults ages 19–50 need about 1,000 mg daily. Over 50, most people need 1,200 mg per day. Calcium-rich foods for adults include dairy products, fortified plant-based milk, and canned fish with bones like salmon and sardines.
What is Vitamin D Deficiency?
Vitamin D deficiency is really common in Indians. The signs you need to look out for include fatigue, not getting proper sleep, brittle nails, loss of appetite, muscle weakness, falling sick too often, hair loss, and depression.
These signs can also be an underlying cause for any other medical condition. So, make sure to consult your doctor and get a proper diagnosis. Your doctor would prescribe a blood test; if you have low vitamin D levels, your doctor can recommend vitamin D supplements.
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Conclusion
Vitamin D helps support vital systems and density in your body and immune system. Many of you may require approximately 600 IU of vitamin D daily; however, this amount varies depending on your age. You can obtain vitamin D through sun exposure, food, or supplements. Vitamin D foods such as mushrooms, fish, and fortified juices are some of the best sources of vitamin D.
Breastfed infants, elderly people, and people with digestive disorders are more prone to deficiency of vitamin D. Consult a healthcare expert about your vitamin D levels and if vitamin D supplementation is right for you.
Frequently Asked Questions
1. Which food is highest in vitamin D?
Food such as oily fish, including mackerel, salmon, and sardines, offer the highest levels of vitamin D. Other sources like egg yolks, red meat, and egg yolks are also best sources of vitamin D.
2. How to increase vitamin D?
Consume foods high in vitamin D, get exposure to the sun, and, if required, try vitamin D supplements.
3. How can I increase vitamin D in 7 days?
Increasing vitamin D in just 7 days is no magic. Aim to consume more vitamin D foods, sun exposure, and vitamin D supplementation after consulting with your doctor.
4. How much vitamin D is safe?
If you consume vitamin D through supplements, consume only 10 micrograms daily.
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