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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 January 25, 2021

                What Should I Do Today? 30 New Things To Do Today

                What Should I Do Today? 30 New Things To Do Today

                It’s always fun to do something new, but often we fall into the trap of spending our weekends the same way.

                If you’re stuck in the same old routine, it might be time to try something new.

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                What should I do today? No ideas?

                Everything listed here is something you can easily do no matter where you live, and even on a tight budget! Try out one of these 30 new things today, you’ll be happy you did.

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                Try Out These 30 New Things To Do Today

                1. Visit a suburb in your city that you’ve never been to before, or somewhere you haven’t explored much.
                2. Learn ten phrases in a new language–what about Japanese, Italian or Portuguese?
                3. Listen to a genre of music you haven’t tried before–perhaps Jazz, Punk or Blues?
                4. Have a picnic in your local park complete with a packed lunch and your animal friends.
                5. Start a daily journal to write your thoughts in.
                6. Try a new cuisine–what about French, Lebanese or Korean?
                7. Visit your local library and borrow some books for the weekend.
                8. Plant some flowers in your garden. If you don’t have one, try an indoor potted plant.
                9. Visit a local museum or art gallery and view their latest exhibition.
                10. Learn a new skill–what about sewing, gardening or cooking? You’ll be surprised what you can learn in an afternoon.
                11. Say hello to a neighbor you don’t usually talk to.
                12. Make a card for a friend and send it to them with a handwritten note.
                13. Learn how to cook a new dish for dinner. We all get tired of eating the same thing, why not try making something new?
                14. Re-read an old favorite book. Don’t leave it gathering dust on your book shelf; get it out and read it all over again.
                15. Research the culture of a different country online–what about India, Guatemala or Sweden?
                16. Go for a walk or bicycle ride around your neighborhood.
                17. Watch a classic film like Casablanca, The Godfather or The Wizard of Oz.
                18. Make a photo album of a recent holiday you took. Don’t let your memories get lost on your computer hard drive; make a special keepsake album of your trip.
                19. Visit your local farmers markets and pick out some fresh produce. Farmers markets are full of delicious fresh fruit, veggies and more. Find your local market and take a visit.
                20. Plan a day trip to somewhere outside your city–it might be the seaside, mountains or another city!
                21. Check out what community events are running in your area and attend one.
                22. Make a birthday present for a friend. Handmade gifts are personal and much more special than anything you could buy from a store.
                23. Attend a play at your local theater. Support your local theater and have a fun night out at the same time.
                24. Volunteer with your local nature conservation society to plant some trees. Conservation societies are always looking for helping hands; do your bit and plant some trees.
                25. Be a tourist in your own city and visit all the popular tourist sites you’ve likely never been to (don’t forget your camera!)
                26. Call a friend you haven’t spoken to recently and have a good long chat.
                27. Put on your favorite song and dance your heart out. You might be surprised at how much fun you have!
                28. Invite some friends over for a BBQ. There’s nothing better than an afternoon spent with good friends and good food.
                29. Try out a new form of exercise like Pilates, tennis or swimming.
                30. Organize a clothing swap with your friends. You’ll have a great time, and save some cash and the environment all at the same time!

                Now that you’ve read my list of 30 new things to try today, my question for you is, “what new things will you try today?”

                Featured photo credit: Unsplash via unsplash.com

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