Advertising
Advertising

10 Foods Highest In Vitamin D That You Should Include In Your Diet

10 Foods Highest In Vitamin D That You Should Include In Your Diet

Vitamin D – aka “the sunshine vitamin -” is important to our overall health and feelings of wellness. Most people connect vitamin D and sunshine because research has taught us that it is naturally produced in the skin when exposed to sunlight. Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. It can affect as many as 2,000 genes in the body.[1]

Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorous, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.

The National Institutes of Health,[2] along with Health and Human Services, has determined the recommended daily allowance (RDA) for vitamin D is 600 IUs (15 mcg) for individuals between the ages of 13 and 70. The U.S. Food and Drug Administration (FDA) has set the recommended amount at 400 IUs which is slightly lower than other recommendations but still much higher than most people consume daily.

Advertising

Vitamin D deficiency is a global epidemic.[3] An estimated 1 billion people do not have adequate vitamin D levels. And 64% of Americans do not get the sufficient amount of vitamin D to keep all of their tissues operating optimally.

Eating foods high in vitamin D is key in maintaining proper levels

Eating foods high in vitamin D is even more critical today than it was years ago. Our modern, indoor lifestyle limits the amount of vitamin D we receive. Even those who do spend lots of time outside still have insufficient levels of this important nutrient due to necessity of having to wear sunblock. Sunscreens do more than just block harmful UV rays it also limits the amount of vitamin that is absorbed by the skin. Because few foods have high amounts of this vitamin – and our limited exposure to the sun – it is critical to maintain a diet that is purposefully chock full of vitamin D rich foods.

10 Foods High in Vitamin D

1. Cod Liver Oil

This is the holy grail of vitamin D. One tablespoon contains 1,360 IUs,  which is more than twice the RDA. Cod liver oil is also a great anti-inflammatory agent and has properties that promote cardiovascular, hormonal, immune, reproductive and neurological health.

Advertising

2. Portabello Mushrooms

Portabello mushrooms that have been exposed to ultraviolet light contain about 375 IUs per serving.[4] When grilled, that number jumps to 493 IUs per serving. Mushrooms are a great substitute for meat and are an excellent complement to many dishes.[5]

3. Oily Fish

Fatty fish, like tuna, trout, mackerel, and salmon, are rich in vitamin D. This group’s vitamin D content ranges from 760 IUs down to 100 IUs per serving. The oily fish ranking the highest are swordfish, salmon, trout and then mackerel. Besides being a vitamin D-rich food, fish rich in omega 3 fatty acids provide a plethora of health benefits – both physical and mental – and are considered a “superfood” among many nutrition experts.[6]

4. Fish Roe (Caviar)

Besides being fortified with vitamin D (484 IUs per serving), caviar[7] is a source of vitamins and minerals, including omega 3,[8] which helps to promote a healthy nervous, circulatory and immune system. One serving of this expensive delicacy also has an adult’s daily requirement of vitamin B12.[9] Other nutrients included are vitamins A, E, B6, iron, magnesium and selenium.

Advertising

5. Orange Juice (fortified)

Orange fortified with vitamin D contains 137 IUs per eight ounce cup.[10] Fortified orange juice also comes packed with calcium and is an excellent source of vitamin C. And with OJ, a little goes a long way.

6. Fortified Breakfast Cereal

Instant oatmeal rates the highest in this category when it comes to vitamin D content. Most brands come in around 342 IUs per serving.[11] Traditional dry cereals are also great sources for packing in a large variety of vitamins and minerals in a single serving. When the cereal is combined with milk, the vitamin D content is further enhanced.

7. Dairy Products

Naturally, milk and other dairy products do not contain high amounts of vitamin D. Vitamin D is essential in the process the body undergoes to absorb calcium. It is for this reason, foods that naturally contain calcium, have been fortified with vitamin D. Dairy products such as milk, cheese, yogurt and margarine all have vitamin D added to enhance the potency of calcium.

Advertising

8. Beef Liver

Beef liver is not only a pretty good source of vitamin D,[12] but since it is a storage organ for many important nutrients (vitamins A, D, E, K, B12 and folic acid), and minerals such as copper and iron, it naturally transfers those vitamins to us when we consume it. Liver is an “organ meat,” and generally speaking, organ meats are between 10 and 100 times higher in nutrients than corresponding muscle meats.

9. Eggs

Eggs are a convenient way to get vitamin D.[13] They’re popular in many breakfast, lunch, dinner, and dessert recipes. Vitamin D is contained in the yolk of an egg. One large egg contains around 44 IUs of the sunshine vitamin.

10. Dairy Alternatives

For those who are lactose intolerant or have sensitivities to dairy, getting the daily dose of vitamin D may prove to be a bit tricky. Thankfully, dairy alternatives such as soy and almond milk, dairy-free cheese, yogurt and many others have been fortified with calcium and vitamin D.

Maximizing the vitamin D in your food

How we prepare and consume food vastly effects its nutritional benefits and can either heighten or completely nullify certain nutrients.[14] When it comes to preparing foods to preserve their vitamin D content, its important to keep a few things in mind:

  1. Vitamin D is a very stable nutrient in foods. It will not be significantly damaged by most low-heat cooking techniques.
  2. Foods cooked in oil will lose some of their vitamin D content. Eggs, for example, when fried lose about 20% of their vitamin D, compared to only a 10% loss during the poaching process.
  3. The best way to preserve any food’s vitamin D content, based on information from various studies, is to avoid cooking food at higher heats and lengthy baking times.

Vitamin D is vitally important for proper functioning of our bodies and aids in preserving our mental health. A conscious effort must be made daily to ensure your diet includes the appropriate amount of the sunshine vitamin.

Reference

[1] https://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/
[2] https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
[3] https://www.scientificamerican.com/article/vitamin-d-deficiency-united-states/
[4] http://www.mushroominfo.com/all-about-vitamin-d/
[5] http://allrecipes.com/recipes/15172/fruits-and-vegetables/mushrooms/
[6] http://www.nhs.uk/Livewell/superfoods/Pages/is-oily-fish-a-superfood.aspx
[7] http://www.thehealthyhomeeconomist.com/fish-eggs-a-superior-vitamin-d-boost/
[8] )http://www.besthealthmag.ca/omega/
[9] http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-B12.aspx
[10] http://www.reuters.com/article/us-vitamin-d-idUSTRE64667K20100507
[11] http://nutritiondata.self.com/foods-008102000000000000000-w.html?maxCount=165
[12] https://chriskresser.com/natures-most-potent-superfood/
[13] http://www.globalhealingcenter.com/natural-health/10-foods-containing-vitamin-d/
[14] http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110

More by this author

Denise Hill

Denise shares about psychology and communication tips on Lifehack.

Why It’s Never Too Late To Redefine Yourself 30 Best Business Podcasts That Help Entrepreneurs Become Successful 20 Simple Ways to Bring Positive Energy into Your Life Right Now Day 10 Shocking! Exercise Right After Eating Ain’t That Bad for Health The 10 Best Nonfiction Books Of All Time You Should Not Miss

Trending in Food and Drink

1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

Read Next

Advertising
Advertising
Advertising

Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

Advertising

Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

Advertising

5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

Advertising

They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

Advertising

10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

Read Next