Among the essential nutrients, Vitamin D is useful for maintaining your bone health and strength. However, there aren’t many food items that can help you obtain them. And Vitamin D deficiency can lead to degradation in bone health. So, here are ten food items that are rich in Vitamin D and can help you increase its level.
10 Food Items That Are Rich In Vitamin D
1. Tuna
Tuna is a commercially important fish that many people enjoy relishing. You can choose between fresh and canned tuna; however, the canned one is cheaper. While buying tuna, keep in mind that the mercury content varies according to its size. Moreover, make sure to limit the consumption of tuna to 100 grams per week.
2. Salmon
Salmon is one of the oily fishes and is a rich source of Vitamin D. There are two ways that salmon is produced — 1) wild and 2) farmed. The basic difference between them is that the farmed one has a lower amount of environmental contaminants.
3. Mushrooms
Mushrooms are fleshy fungi and a sufficient non-animal source of Vitamin D. In mushrooms, you will find Vitamin D2 while animals produce Vitamin D3. Just like humans, mushrooms synthesise Vitamin D and the wild ones are an excellent source, while commercially grown mushrooms lack this nutrient.
4. Fortified Orange Juice
Though oranges are rich in Vitamin C, some companies fortify orange juice with Vitamin D and other nutrients. The main reason for this is that more than half of the world’s population is lactose intolerant. But if you are diagnosed with diabetes, then you may want to check your blood sugar levels.
5. Mackerel
Mackerel is consumed worldwide and is an oily fish. However, you need to consume this fatty fish on the day of capture as it doesn’t stay fresh for long. You can try preserving it but that is not so simple. You can start by curing the fish with salt and vinegar. But be aware of the mercury content present in the fish.
6. Cheese
Cheese is one of the most popular dairy products that are a great source of Vitamin D. This coagulation of milk proteins is used in many dishes. But you need to try authentic and unprocessed versions like feta, cheddar, swiss cheese, mozzarella, provolone, and others. These cheeses are made with goat milk, sheep milk, cow milk, and buffalo milk.
7. Egg Yolks
Though many people try to avoid egg yolks, this yellow portion is a rich source of Vitamin D. However, eggs from commercially raised hens contain less amount of Vitamin D in comparison to that from hens fed Vitamin D-rich feed. An egg yolk per day can meet your daily requirement for Vitamin D.
8. Cod Liver Oil
Cod liver oil is scientifically proven to improve your bone health and is known for its Vitamin D content. It is useful for people suffering from fractures and age-related bone loss. And it is also best for women suffering from menopause.
9. Sardines
Sardines are tiny, nutrient-rich fishes and are rich in omega-3 fatty acids and a great source of Vitamin D. You can try grilling, pickling, or smoking and relish them. They are commercially fished for consumption and bait.
10. Milk
Milk is an essential dairy product packed with nutrients like calcium, riboflavin, etc. However, many countries fortify milk with Vitamin D. You can try making different dishes with milk or try consuming it with granola or cereals.
Also Read: Build Immunity Against COVID-19: Zinc & Vitamin-Rich Foods You Must Add To Your Diet
These are food items that are rich in Vitamin D that you can consume.
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