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These 7 Foods Contain Way More Vitamin D Than You Think!

These 7 Foods Contain Way More Vitamin D Than You Think!

Vitamin D, or as it also known the “sunshine vitamin”, is very important for our health and for keeping our energy levels high. This vitamin is vital for calcium absorption and promoting bone growth. It can also help in regulating your immune system, blood pressure, weight loss and fighting depression. In addition, it can also help fight various diseases, such as multiple sclerosis and heart disease.

As its other name suggests, we get vitamin D when we are exposed to the sunlight. But what happens if you spend more time indoors or live in a place with little sunlight? Your body needs enough vitamin D, and so you need to include more vitamin D rich foods in your diet.

Why is vitamin D so important?

One of the most important functions of vitamin D is to help our bones stay strong. As National Institute of Arthritis and Musculoskeletal and Skin Diseases explains, we need vitamin D in order to absorb calcium, and without having enough vitamin D to absorb calcium, our bones become soft and fragile.[1]

Several studies confirm its multiple benefits, such as decreasing the risk of cardiovascular disease,[2] improving the symptoms of depression,[3] and it even helps decrease the risk of multiple sclerosis.[4]

Studies have indicated that vitamin D deficiency may cause several serious conditions. A study published in the Neurology journal discovered that not having enough vitamin D can increase the risk of dementia, including Alzheimer’s disease.[5] Another study published in Clinical Cancer Research indicates there is a link between vitamin D deficiency and prostate cancer.[6]

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Which foods you should consume to get enough vitamin D?

National Institutes of Health Office of Dietary Supplements gives recommendations of how much vitamin D you should take:[7]

  • Children from ages 0-12 400 IU
  • Children from ages 1-13 600 IU
  • Teenagers from ages 14-18 600 IU
  • Adults from ages 19-70 600 IU
  • Adults above the ages of 70 800 IU

We present you with the list of foods that are the great source of vitamin D that you can incorporate into your everyday diet.

1. Cod liver oil

    Cod liver oil is rich in vitamin D, and it contains and it contains 10,000 IU of vitamin D in 100 grams, or 1,400 IU in one tablespoon (14 grams), and 500 IU per teaspoon (5 grams). Besides containing vitamin D, this oil is also rich vitamin A and Omega-3 fats.

    2. Portobello mushrooms

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      When exposed to the sunlight, Portobello mushrooms are a great source of vitamin D. In 100 grams, they contain 1,136 IU of vitamin D, 977 IU per cup (86 grams), and 954 IU in one mushroom (84 grams).

      These mushrooms also contain fibers, proteins, potassium and phosphorous. You can prepare these delicious grilled Portobello mushrooms that are both tasty and full of healthy nutrients.

      3. Trout

        Among other fish that are source of vitamin D, such as salmon and swordfish, trout is one of the fish that is very rich in this vitamin. From 100 grams, you can get 760 IU of vitamin D, or from one fillet (71 gram), you can get 540 IU.

        Beside vitamin D, you can also find vitamins B6 and B12, as well as phosphorous, potassium and selenium in trout. There are many mouth-watering trout recipes, and you can try this interesting Stuffed Rainbow Trout recipe.

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        4. Fish roe

          Fish roe contains 484 IU of vitamin D in 100 grams, 136 IU in 28 grams, and 68 IU in 14 grams. It is also rich in vitamin A and Omega-3 fatty acids. If you love sushi, you can make this sushi with egg yolk, and eat a delicio us meal rich in vitamin D.

          5. Fortified whole grain cereal

            These cereal can be great way to start your day with a healthy meal, as they contain 332 IU of vitamin D in 100 grams, or 100 IU per ¾ cup (30 grams). They also contain fibers, proteins and vitamin C.

            6. Lite firm tofu

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              Tofu contains 154 IU of vitamin D in 100 grams, or 123 IU in 79 grams. Besides vitamin D, tofu is also rich in protein and it contains 8 essential amino acids. For healthy lunch, you can prepare Tofu and asparagus pad Thai.

              7. Hard boiled eggs

                Hard boiled eggs can be a great source of energy for your body, and also a great source of vitamin D, as they contain 88 IU in 100 grams, 120 IU per cup (136 grams), or 44 IU per egg (50 grams). Eggs are also full of other vitamins and minerals, such as iron, zinc, potassium and vitamin E.

                Deviled eggs are the perfect snack made from boiled eggs, and there are plenty recipes available, but you can start with this classic one.

                Featured photo credit: https://pixabay.com/ via pixabay.com

                Reference

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                Ana Erkic

                Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                Last Updated on December 2, 2019

                10 Powerful Ways to Stop Worrying and Start Living Today

                10 Powerful Ways to Stop Worrying and Start Living Today

                Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

                In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

                These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

                1. Make Your Decision and Never Look Back

                Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

                But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

                Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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                2. Live for Today, Package Things up in “Day-Tight Compartments”

                You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

                The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

                3. Embrace the Worst-Case Scenario and Strategize to Offset It

                If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

                Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

                If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

                4. Put a Lid on Your Worrying

                Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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                To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

                In the same manner, you can put a stop-loss order on things that cause you stress and grief.

                5. Fake It ‘Til You Make It – Happiness, That Is

                We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

                If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

                Marcus Aurelius summed it up aptly:

                “Our life is what our thoughts make it.”

                6. Give for the Joy of Giving

                When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

                One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

                So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

                7. Dump Envy – Enjoy Being Uniquely You

                Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

                Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

                8. Haters Will Hate — It Just Means You’re Doing It Right

                When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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                So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

                9. Chill Out! Learn to Rest Before You Get Tired

                Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

                It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

                It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

                10. Get Organized and Enjoy Your Work

                There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

                But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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                Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

                More About Living a Fulfilling Life

                Featured photo credit: Tyler Nix via unsplash.com

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