Eating plenty of vitamin D foods helps to strengthen your bones, regulate your immune system. Your body creates vitamin D on its own when it is exposed to sunlight. It helps the body absorb calcium. If you’re low on D, then you’re at risk for bone diseases such as osteoporosis. Here is a list of products that are high in vitamin D.
Fish is a great source of vitamin D, such as tuna, mackerel, salmon and sardines. Oily or fatty fish contain more Vitamin D than less oily fish. It can be served raw, canned, smoked or pickled.
You’ll have to eat 6 ounces of tuna daily to obtain 50% of your vitamin D needs.Fresh, wild-caught tuna is the most nutritious. A small portion of cooked salmon will give you 90% of the recommended daily intake of vitamin D. Make sure to buy salmon that was caught from the wild.
Sardines are one of the best sources of vitamin D. One small tin can of sardines will provide you with approximately 101% of your daily needs. These tiny canned fish are also a great source of vitamin B-12, omega-3 fatty acids, protein, and selenium.
Milk is fortified with additional vitamin D. It is recommended to drink milk everyday, it is also a good source of magnesium and calcium. Products such as yogurt also contains vitamin D. Yogurt contains beneficial bacteria which help to produce important digestive enzymes to help you digest and absorb your food.
Cod liver oil
Cod liver oil can supply your body with vitamin D. If you don’t like fish, consume cod liver oil instead. This oil is super-rich in vitamin D. Just a teaspoon offers 113% of your daily vitamin D needs. This golden oil is also rich in omega 3-fatty acids. Incorporating this oil into your diet will promote strong, healthy bones.
Eggs are good source of vitamin D. Eggs are one of the healthiest foods in the world. Since the vitamin D in an egg comes from their yolk, it’s important to eat the whole egg, not just the whites. If you eat eggs often you are getting the good kind of cholesterol. Most of the protein in an egg are found in the egg white, the vitamins and minerals are found in the egg yolk.
Mushrooms are one of the best sources of vitamin D.MIf mushrooms are exposed to the sunlight they also produce vitamin D.
Cheese is rich in vitamin D. Especially ricotta, cheddar and goat cheese have high levels of vitamin D. Everyone loves cheese so everytime you make a sandwich don’t forget to put a slice of cheese on top of the bread.
Vitamin D is one of many nutrients our bodies need to stay healthy. Choose wisely what you eat and always check a label to know how much vitamin D it has.
If you are worried about not getting enough vitamin D in your diet, try getting as little as 15 minutes of sun exposure every day. Sunlight enables your body to make vitamin D. It is the best way to boost your levels. But too much unprotected sun exposure can contribute to an increased risk of skin deceases.
Eating dairy products and foods that are rich in vitamin D, is another good way to boost your intake. Milk is fortified with vitamin D and provides about one-quarter of your daily needs in one cup serving. Many brands of yogurt are also fortified with this nutrient and can help you reach your daily intake. Speak with your doctor about a vitamin D supplement. He will recommend the best ways to get vitamin D.Follow me on Facebook