Our 10 Favorite Vitamin D Rich Foods
Plus, why the so-called sunlight vitamin is so important
Do you ever think about how much vitamin
D you’re getting on a daily basis? If not, you definitely should be! The so-called
“sunlight vitamin” assumes a big role when it comes to a healthy immune system
and strong bones.
Theoretically, a daily basking in
the sun for between 15 and 30 minutes is enough to trigger vitamin D synthesis
in your skin and cover up to 80% of your daily consumption. However, it’s not
always a given that vitamin D synthesis through sunlight is available to us
every day–hello, winter!–so it’s best to supplement your intake with vitamin D
rich foods. But how do you know which foods contain the most vitamin D?
Here are 10 that you can add to
your shopping list for a boost your body will thank you for:
Many fruits and vegetables contain a
special type of vitamin D known as ergocalciferol,
or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet
incredibly tasty avocado. So, long live avocado toast!
Animal products contain vitamin D3,
scientifically known as cholecalciferol–the most important physical form of
vitamin D. Experts say that this form is essential for our bodies to maintain a
stable metabolism. Fatty fish, such as salmon, are valuable sources of this
important type of vitamin D.
Another great, and fishy, choice is
herring. It contains approximately the exact recommended daily value in just
100 grams of fish. So you can say goodbye to those cod-liver oil pills and
hello to tender little herring!
There are even different types of cheese with comparatively high amounts of the sunlight vitamin. Surprisingly, processed cheeses score higher than Gouda and soft cheeses!
Button mushrooms, chanterelle
mushrooms, and porcini mushrooms are all good sources of vitamin D2, however
extended exposure to heat reduces their levels, so a quick sauté or simple steaming
is your best bet to get the most vitamin D goodness.
Like fatty fish, offal is a good
source for vitamin D3. Liver (e.g. beef or chicken liver) contains a good dose
of vitamin D3—so for those with the palate for it, liver should be on the menu
Dairy products like butter and
cheese include a lesser amount of vitamin D compared to offal or fatty fish,
but naturally make their way into more foods.
Another easy way to integrate
vitamin D rich food is yogurt. Eat it for breakfast, make yogurt-based sauces,
or stir it into rich soups and soups for a creamier take, this is super
9. Egg yolk
What’s a Sunday brunch without eggs?
One egg delivers about 2 micrograms of vitamin D–mostly coming from the yolk,
so unfortunately those egg white omelettes won’t be of much help in this
How much vitamin D milk has depends
on its treatment and fat content. For example, a glass of whole milk contains
more than glass of skim milk.
Another tip: According to estimations of the National
Institute of Health, an adequate supply of vitamin D is not warranted through
ordinary nutrition. But with a balanced diet that involves vitamin D-containing
foods, you can easily fill up your healthy vitamin D stock!
Published on 18. März 2018