Vitamin D is a crucial nutrient that plays a vital role in keeping our bones healthy and our bodies functioning well. It can be obtained from certain foods like fish, egg yolks, and mushrooms, or our skin can produce it when exposed to sunlight. Unfortunately, many people do not get enough vitamin D, which can lead to various health issues. Research shows that not having enough vitamin D in our bodies can lead to an increased risk of diseases and weaken our immune system.
In this blog post, we will discuss the importance of vitamin D for our health.
7 Foods High in Vitamin D
Vitamin D is an important nutrient that helps keep our bones strong and our immune system healthy. While our bodies can produce Vitamin D when exposed to sunlight, it can also be found in certain foods. Here are 7 foods that are high in Vitamin D:
1. Fatty fish
Salmon is a type of fish that is rich in vitamin D, which is important for our bodies. The amount of vitamin D in salmon can vary depending on whether it is wild-caught or farmed. Wild-caught salmon generally has more vitamin D than farmed salmon. For example, one serving of wild-caught salmon from the Baltic Sea can provide between 556-924 IU of vitamin D, which is a good amount for our daily needs.
Other fatty fish like halibut and mackerel are also good sources of vitamin D. Halibut can provide 190 IU per serving, while mackerel can provide 643 IU per serving. Eating these types of fish can help us get the vitamin D our bodies need to stay healthy.
2. Cottage cheese
Cottage cheese is a type of cheese that was traditionally made in small farmhouses and cottages to prevent milk from going bad. It is made from curds that form when milk curdles. Some types of cottage cheese are enriched with vitamin D, which is known as the sunshine vitamin. Vitamin D helps the body absorb calcium, which is found in abundance in cottage cheese. By adding vitamin D to cottage cheese, it can help these two important vitamins work together to promote good health.
3. Herring and sardines
Herring is a type of fish that is enjoyed all over the world. It can be smoked or pickled and is known for being a good source of vitamin D. Fresh Atlantic herring has 214 IU of vitamin D in a 3.5-ounce serving, which is 27% of the recommended daily amount.
If you prefer pickled herring, it still offers a decent amount of vitamin D with 113 IU per 3.5-ounce serving, which is 14% of the recommended daily amount. However, pickled herring is high in sodium, with 870 mg per serving, so it may not be the best choice if you are watching your salt intake. Canned sardines are another good option for getting vitamin D. A 3.5-ounce serving provides 193 IU of vitamin D, which is 24% of the recommended daily amount.
4. Egg yolks
Eggs are not just delicious but also packed with nutrients. The white of the egg is a great source of protein, while the yolk contains fats, vitamins, and minerals, including vitamin D. One large egg yolk contains 37 IU of vitamin D, which is about 5% of the daily value you need. The amount of vitamin D in an egg yolk can vary depending on factors like the chicken’s sun exposure, feed, and light exposure.
Chickens that roam outside in the sunlight and are fed well produce eggs with higher levels of vitamin D. For example, eggs from pasture-raised chickens may have 3-4 times more vitamin D than regular eggs. Some eggs are even enriched with up to 34,815 IU of vitamin D per 100 grams of yolk. Choosing eggs from chickens raised outside or labeled as high in vitamin D can help you meet your daily vitamin D needs. So, next time you enjoy eggs, know that they are not just tasty but also a great source of this important vitamin!
5. Cod liver oil
Cod liver oil is a supplement that is packed with important nutrients like vitamin D and vitamin A. It’s often used to treat vitamin D deficiency and has been historically used for conditions like rickets, psoriasis, and tuberculosis. However, it’s crucial to be cautious with the amount of vitamin A in cod liver oil, as too much can be harmful.
In addition to vitamins, cod liver oil is also rich in omega-3 fatty acids, which are good for heart health and fighting inflammation in the body. If you’re not a fan of fish, taking cod liver oil can be a great way to get these essential nutrients into your diet. Just be mindful not to exceed the recommended dose to avoid any negative effects.
6. Mushrooms
Mushrooms are unique because, besides fortified foods, they are the only non-animal source of vitamin D that is sufficient for our bodies. When mushrooms are exposed to sunlight, just like humans, they can produce vitamin D. However, mushrooms make vitamin D2, while animals make vitamin D3. Vitamin D2 can help increase vitamin D levels in the blood, but it might not be as effective as vitamin D3.
Some wild mushrooms, like morels, are great sources of vitamin D2 because they are exposed to sunlight. Morels can provide 17% of the daily value of vitamin D in just one cup. On the other hand, commercially grown mushrooms that are not exposed to light may contain very little D2. But some mushrooms are treated with ultraviolet light to increase their vitamin D content. For example, one cup of cremini mushrooms exposed to UV light can offer 139% of the daily value of vitamin D.
7. Milk and milk alternatives
In the United States, most milk is fortified with around 120 IU of vitamin D. If you’re not a big fan of drinking milk, it can be tough to get enough vitamin D. However, there are milk alternatives like soy, almond, rice, and coconut milk that can help. These alternatives are often fortified with vitamin D, providing up to 205 IU in just one glass.
Although many non-dairy milks have added vitamin D, it’s essential to check the nutrition label to be sure. So if you’re looking to boost your vitamin D intake and you don’t drink regular milk, trying out some of these milk substitutes could be a great option.
Conclusion
In conclusion, incorporating these 7 foods high in vitamin D into your diet can help you maintain strong bones, boost your immune system, and improve your overall health. Remember to enjoy a balanced diet that includes a variety of nutrient-rich foods to ensure you’re getting all the essential vitamins and minerals your body needs to thrive.