Vitamin D is an essential nutrient that our body needs for strong bones, improved immune system, and general health. Although vitamin D can also be obtained from sunlight, it is not always possible to get the required amount from daily exposure to sunlight. Therefore, it is important to include vitamin D-rich foods in your diet.
8 foods that are rich in vitamin D and will be beneficial for you to include in your daily diet.
1. Salmon fish
Salmon is an excellent source of vitamin D.
Vitamin D intake: 100 grams of salmon contains about 526 IU (international units) of vitamin D.
Health Benefits: It is beneficial for bone health and reduces the risk of heart diseases.
2. Tuna fish
Tuna fish is also rich in vitamin D.
Vitamin D intake: 100 grams of tuna fish contains about 268 IU of vitamin D.
Health Benefits: It strengthens the immune system and improves the absorption of calcium in the body.
3. Sardine fish
Sardines are a good source of vitamin D and are readily available.
Vitamin D intake: 100 grams of sardine fish contains about 272 IU of vitamin D.
Health benefits: It is important for bone health and reduces the risk of heart diseases.
4. Fish oil
Fish oil, especially cod liver oil, is very rich in vitamin D.
Vitamin D intake: One tablespoon of cod liver oil contains about 448 IU of vitamin D.
Health Benefits: It is useful for bone strength and is also beneficial for eye health.
5. Egg yolk
Vitamin D is also found in egg yolks.
Vitamin D intake: One egg yolk contains about 37 IU of vitamin D.
Health Benefits: Egg yolks are rich in protein, vitamins, and minerals that are beneficial for the general health of the body.
6. Mushrooms
Mushrooms naturally produce vitamin D when exposed to sunlight.
Vitamin D content: 100 grams of mushrooms contain about 230 IU of vitamin D.
Health Benefits: Mushrooms are rich in antioxidants that protect the body from various diseases.
7. Fortified country
Fortified milk is rich in vitamin D, especially cow’s milk.
Vitamin D intake: One cup of fortified milk contains about 115-130 IU of vitamin D.
Health benefits: Milk is also an excellent source of calcium, which is important for bone health.
8. Fortified orange juice
Fortified orange juice is also a good source of vitamin D.
Vitamin D intake: One cup of fortified orange juice contains about 100 IU of vitamin D.
Health Benefits: It also provides the body with Vitamin C which helps in strengthening the immune system.
Summary
Including foods rich in vitamin D in your diet is very important for health. It not only improves bone health but also strengthens the immune system. The above foods are great sources of vitamin D, which you can include in your daily diet. Apart from this, supplements can also be used to get adequate amount of vitamin D by consulting a doctor.