Vitamin D is the ideal nutrient to help build and maintain strong bones. Vitamin D is also known as the “sunshine vitamin”, it functions as a hormone too, a switch that happens when the body has absorbed the vitamin. It is a fat-soluble nutrient which the body can absorb only when consumed with foods that contain fat like fish, chicken, avocado, peanuts, butter, etc. vitamin D also plays a critical role in the absorption of calcium and phosphorous. A deficiency can lead to rickets in children, osteomalacia in adults and osteoporosis in the elderly rich in vitamin D nutrition is imperative for good health.
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The top sources for vitamin D include:
- Sunlight – As you step in the sun the body synthesizes vitamin D in your skin, it absorbs it through cholesterol and changes it into a hormone. About 10-20 minutes in the sun may suffice for your daily intake of vitamin D.
- Fatty Fish
Salmon – It is a great source of vitamin D. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
Mackerel and Halibut – These fish are fatty sources of the vitamin. Halibut and mackerel provide 600 and 360 IU per serving, respectively (11, 12).
Tuna
Sardines and Herring – These 2 are great sources of vitamin D too. Herring contains 1,628 IU of vitamin D per 3.5-ounce (100-gram) serving. While salmon contains 272 IU, or 45% of the RDI (10).
- Oysters – These clams are delicious, low in calories and full of nutrients.
- Shrimp – These are an excellent source of Vitamin D and contain almost no calories at all. They provide 152 IU of vitamin D per serving.
- Mushrooms – These are the only plant source of vitamin D. Mushrooms can synthesize vitamin D when exposed to sunlight. Some varieties of mushrooms pack up to 2,300 IU per 3.5-ounce (100-gram) serving.
- Cod liver oil – If you can’t eat fish then you can take supplements in the form of cod liver oil capsules. It is a fantastic source of vitamin D and A and omega-3 fatty acids.
- Beef Liver
- Orange juice – Fortified orange juice is a good source of vitamin D. One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 142 IU of vitamin D, or 24% of the RDI (40).
- Milk – Fortified cow’s milk is another source.
- Cheese
- Eggs – The egg white contains all the protein while the egg yolk contains fat, vitamins and minerals.
- Liver
- Kefir
- Yogurt
- Soy milk – fortified soy milk is a good source of vitamin D.
- Tofu
- Oatmeal and cereals – These are also fortified with vitamin D and are a good source to boost your intake of the vitamin.
Apart from the natural source of Vitamin D which include mostly fatty fish and others, there are very few options, therefore, many fortified foods and supplements are available as vitamin D nutrition.
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