Vitamin D is beneficial for the strength of bones and supports the immune system and other functions of the body. Phosphate and calcium is regulated in the body with the help of vitamin D. These nutrients are essential to keep your teeth, bones, and muscles healthy. Fruits and vegetables high in vitamin D should be eaten by everyone for healthy bones and immunity. Here are some foods high in Vitamin D that keep us healthy.
1.Eggs
Eggs are the essential sources of vitamin D. Two eggs are recommended daily in your dietary intake to keep your bones strong and a healthy immune system. You can have eggs either for breakfast, lunch, or dinner. Egg yolks contain 37 IU of vitamin D, essential for your body. Boiled eggs are best for vitamin D intake.
2.Milk
Milk, being a dairy product, is fortified with vitamin D, which has 120 IU of vitamin D approximately. Fortified milk is the best dietary intake for both Vitamin D and calcium. If anyone is suffering from a vitamin D deficiency, it is recommended to have at least three glasses per day to increase the amount of vitamin D in your body.
3.Salmon
Fatty fishes such as salmon fish are known to have high vitamin D content. Cooked sockeye salmon contains around 570 IU of vitamin D compared to pink-cnned salmon, which includes 465 IU of vitamin D. Indian salmon of 100 grams provides around 988 IU of vitamin D. Salmon is recommended in protein and vitamin A intake.
4.Yogurt
Yogurt, being a dairy product, is highly recommended for vitamin D intake. Around 170 grams of fortified yogurt typically contains about 88 IU of vitamin D. Yogurt has calcium and probiotics, which are a healthy option. Yogurt is a healthy option for nutritious food that is convenient and easily accessible to everyone, which is also beneficial for healthy bones.
5.Cheese
Cheese, being a dairy product, is beneficial for vitamin D intake. Ricotta cheese is a good product which consist of vitamin D, which has about 25 IU of vitamin D. Pasteurized cheese contains around 62 IU per slice and is a good source of calcium, which is essential to keep your bones strong and a healthy immune system.
6.Soy Milk
Soy milk is a rich source of vitamin D and calcium which helps in keeping your bones strong and your immune system healthy. Soy milk is rich in antioxidants and contains omega-3 fatty acids. Soy milk is the nearest to cow’s milk in protein contribution. You should have a 250 ml glass of soy milk per day for your vitamin D requirement.
7.Tofu
Tofu, an alternative to the dairy product paneer, is a good source of vitamin D. A 100 grams of fortified tofu contains around 100 IU of vitamin D. Tofu is a good source of protein for vegans as an alternative to paneer for vegetarians. Tofu is also rich in calcium, which makes your bones strong and keeps your immune system healthy.
8.Tuna
Fatty fishes such as tuna fish are known to have high vitamin D content. Canned light tuna is known as having the most vitamin D, i.e., 150 IU per 113 grams approximately. A 100-gram tuna provides around 270 IU of vitamin D. Tuna is recommended as one of the best dietary intakes for vitamin D.
9.Oyster
Oysters are a rich source of vitamin D. Oysters are also rich in zinc which is very important to keep the immune system healthy. Oysters are loaded with nutrients. Oysters are good in protein, and they contain omega-3 fatty acids. Do not consume Oysters every day, as too many oysters can be harmful.
10.Oranges
Oranges don’t have vitamin D, but many fortified orange juices have vitamin D, and calcium makes your bones strong and keeps your immune system healthy. One cup of fortified orange juice daily adds 99.6 IU of vitamin D to your dietary intake. Orange juice becomes very convenient to those who do not like milk and other dairy products.
11.Spinach
If you are a lover of green vegetables, you must consume spinach for vitamin D and calcium which will keep your bones strong and your immune system healthy. There is no vitamin D in raw spinach, but you will get lots of fiber from spinach. Spinach, being a leafy green vegetable is a source of fast energy. It would be beneficial to choose cooked spinach rather than raw spinach.
12.Sardines
Sardines are an essential source of vitamin D. 99 grams or five pieces of sardines has about 330.8 IU of vitamin D, which is equal to 66.2 IU of vitamin D per fish. Also, 100 grams of canned sardines have about 193 IU of vitamin D. Sardines are a good source of calcium as well as vitamin D, which helps you in keeping your bones strong and your immune system healthy.
13.Broccoli
Broccoli is a beneficial green leafy vegetable, which helps in improving vitamin D deficiency. Broccoli has calcium, iron, and zinc, which help to keep your teeth, bones strong and keeps your immune system healthy. No wonder broccoli is considered the superstar of vegetables.
14.Cod Liver Oil
Cod Liver Oil consist of omega-3 fatty acids and is an essential source of vitamins D and A. It is recommended by the health authorities that one must consume 5 ml of cod liver oil per daily, which boosts around 400 IU of vitamin D in your body. Cod liver oil, being rich in vitamin D, is required to help the body in absorbing calcium which is a vital requirement for the bones.
15.Rainbow Trout
Around 85 grams of cooked rainbow trout provide about 100 percent of a person’s daily requirement of vitamin D. 85 grams of rainbow trout has about 540 IU of vitamin D. This fish contains protein, healthy fats, and vitamins. Rainbow trout also increases the calcium concentration in the blood plasma.
16.Corn Flakes
Corn Flakes are known to be an additional source of vitamin D. These ready-to-eat breakfast cereals that is fortified with vitamin D are rich sources of vitamin D that helps keep your bones strong and immune system healthy. Kellogg’s Corn Flakes, that is easily available in your nearby shops, provides about 50 percent of vitamin D.
17.Chestnut Mushrooms
Mushrooms consist of a substance known as ergosterol that allows them to produce vitamin D when they are exposed to light naturally. Consuming 80-100 grams of chestnut mushrooms, i.e., 4-5 chestnut mushrooms, provides you with your daily requirements of vitamin D.
18.Almond Milk
Almond milk is an essential source of vitamin D. 100 grams of fortified almond milk provides 5 percent of vitamin D. Almond milk is very important for your blood vessels and also keeps your immune system healthy. Almond milk is an excellent option for vegans to enhance vitamin D in their bodies.
19.Pork
Pork is an important source of vitamin D. 85 grams of pork provides 88 IU of vitamin D, which is almost one-seventh of a daily vitamin D requirement in our body. One can consume roasted pork or pork chop as per their daily requirement.
20.Swordfish
Swordfish is a prevalent fish that consist of omega-3 fatty acids and is rich in vitamin D. The nutrients present in swordfish make your bones strong and keep your immune system healthy. There are numerous benefits of a swordfish.
