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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 May 21, 2020

                The Top Fad Diets That Are Actually Worth the Hype

                The Top Fad Diets That Are Actually Worth the Hype

                You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                1. The Paleo Diet

                The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

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                How Your Health Can Change With Paleo

                The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                2. Whole30

                The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                During the month you are eliminating:

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                • sugar
                • alcohol
                • legumes
                • grains
                • dairy
                • soy

                Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                Finding Out How Food Impacts You

                Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                This diet will help you regain your love of food… in a healthy way!

                3. The Mediterranean Diet

                The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

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                With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                • Fruits & vegetables
                • Whole grains
                • Legumes & nuts
                • Replacing butter with olive oil
                • Using herbs and spices instead of salt
                • Eating fish and poultry at least twice a week
                • Moderate amounts of red wine

                Help Your Heart & Overall Health With A Mediterranean Diet

                Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                4. The Alkaline Diet

                The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                Pros & Cons With The Alkaline Diet

                The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

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                People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                Follow These Fads for Better Health and Wellness

                There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                The Big Takeaway:

                Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                Featured photo credit: Dan Gold via unsplash.com

                Reference

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