Vitamin D is essential for strong bones. Vitamin D is increasingly being linked to immunity and can also help protect against major diseases. Though the fat-soluble vitamin has long been associated with bone health because it helps the body absorb calcium and protect older adults from osteoporosis. So, which foods high in vitamin D in our life?
The Lists of Foods High in Vitamin D
Vitamin D is unique because it can be obtained from food and sun exposure. To get vitamin D from food, fish is a good option. Fatty fish, like tuna, mackerel and Salmon is a popular fatty fish and also a great source of vitamin D. Herring is a fish eaten around the world. It can be served raw, canned, smoked or pickled. It’s also one of the best sources of vitamin D.
Cod liver oil
Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil can be a good way to obtain certain nutrients that are hard to get from other sources.
Oysters are a type of clam that live in salt water. They are delicious, low in calories and full of nutrients.
Shrimp is a popular type of shellfish. Yet unlike most other seafood sources of vitamin D, shrimp is very low in fat.
Luckily for people who don’t like fish, seafood is not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food.
While most of the protein in an egg is found in the egg white, the fat, vitamins and minerals are found mostly in the egg yolk.
Daily diet for the vegan
Natural sources of vitamin D are limited, especially if you’re a vegetarian or don’t like fish. Fortunately, some foods that don’t naturally contain vitamin D are fortified with it. Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals. Excluding fortified foods, mushrooms are the only plant source of vitamin D.
You don’t consume the recommended levels of the vitamin over time. This is likely if you follow a strict vegan diet, because most of the natural sources are animal-based, including fish and fish oils, egg yolks, fortified milk, and beef liver. If you shun the sun, suffer from milk allergies, or adhere to a strict vegan diet, you may be at risk for vitamin D deficiency.
The list above is an overview of foods high in vitamin D. No matter what kind of foods you take, as long as a reasonable diet and adjustment of daily life habits, can achieve good vitamin D absorption effect.
Tips: The recommended vitamin D daily intake for adults is 400-800 IU(or 10-20 microgram).
Many people also take various vitamin D supplements and ignore the healthy living habits of daily life. For example, sunbathing and fitness is also important ways to produce vitamin D by the human body. This article “Simply take calcium or vitamin D supplements can’t make children grow taller” may give you another aspect of vitamin D supplement consumption.
In other articles, we will continue to introduce more vitamins and elements that are essential to the body. At the same time, we will introduce different food lists according to different eating habits and sports habits.
Altogether, vitamin D is extremely important for good health. Vitamin D deficiency can occur for a number of reasons. If you have bone and joint pain frequently, easy fracture and other symptoms, please consult a healthcare professional as soon as possible.