Although our body produces Vitamin D by exposing ourselves to the UV rays of the sun, this is not a guarantee of good levels of vitamin D in our body.
Vitamin D is essential for the absorption of calcium, the proper functioning of the immune system, and improves inflammation. However, a deficiency of vitamin D can lead to contrary effects like; rickets, increased risk of cancer, a weak immune system, poor hair growth, and osteomalacia. Contrary to the above, a diet with a high content of vitamin D can produce serious problems such as; the body absorbing too much calcium, which increases the risk of heart disease and kidney stones.
Vitamin D is an oil-soluble, which indicates that you need to consume foods rich in healthy fats. Some foods rich in vitamin D include; fish, mushrooms, milk, milk substitutes such as soy, tofu, plus yogurt, whole grains, orange juice, pork chops, and eggs.
Tuna is one of the richest foods in vitamin D. In three ounces of canned tuna, you will get 39% of your daily needs for this vitamin. In addition, this type of fish is rich in B vitamins, such as niacin, vitamin B12, and vitamin B6. Among other minerals, it contains selenium, phosphorous, and potassium.
Three small ounces of pork can provide almost a seventh of a daily dose. Most can be found in the ribs (although you could end up adding too much fat in the hunt for nutrients), and the amount of vitamin D in pork varies greatly depending on cut and preparation. You will hardly get vitamin D from a slice of ham.
Two large eggs have about a tenth of a daily dose of vitamin D. Organic eggs are often more delicious and nutritious than farm eggs; Unfortunately, the free field label on eggs is not a regulated term, so it might not make sense.
4. Beef liver
A 3-ounce serving of beef liver has about a fourteenth of the daily dose needed for someone who doesn’t have much sun exposure. Beef is also one of the best sources of vitamin B-12, and organ meats are one of the main sources of iron. If you go to the store for meat, look for organic beef to take advantage of additional nutrition and more sustainable farming practices.
5. Ricotta cheese
Ricotta cheese stands out among cheeses for its relatively high vitamin D content. With 25 iu of vitamin D, it would still take around 24 servings to get your daily dose of ricotta cheese alone (and considering how much fat you would consume, this is not recommended). That said, ricotta has about five times more vitamin D than most other cheeses.
6. Soy milk
Cow’s milk substitutes such as soy milk and almond milk are also fortified with vitamin D and calcium. Choose unsweetened milk or explore flavored varieties like chocolate almond milk, which is as delicious as it sounds.
These alternatives can often be used in place of cow’s milk. Just be sure to choose a flavor that suits your food.
Sardines are packed with various vitamins and minerals, so it’s a good idea to include them in your eating plan. Two sardines serve 12% of the recommended daily value of vitamin D. They are also a very good source of vitamin B12, niacin, and riboflavin. Furthermore, they can provide you with a large amount of selenium, phosphorous and calcium.
Yogurt is also often enriched with vitamin D, so we can add it to our food list. Depending on the brand, this dairy product provides different amounts of this important nutrient. It is highly nutritious since it contains several B vitamins, calcium, phosphorous and other minerals.
9. Orange Juice
Vitamin D is also added to orange juice, which is practically the only fruit product rich in this vitamin. Once again. We recommend you check the product labels to know how much vitamin D has been added.
10. Cheddar cheese
Cheddar cheese is another suitable source of vitamin D for vegetarians. A cup of diced cheddar cheese has 4% of your daily value for this vitamin. It is also a great source of vitamin A, riboflavin, and numerous minerals, such as calcium, phosphorous, zinc, and selenium.