Vitamin D-rich food sources are essential nutrients that play a crucial role in performing bodily functions properly, including bone strengthening, boosting the immune system, and mood regulation. However, many people don’t get enough Vitamin D due to limited sunlight exposure, and those who stick to indoor lifestyles may have more chances of getting autoimmune diseases and Vitamin D deficiency. There are plenty of dietary vitamin D-rich food sources available to help you achieve optimal levels in the body. In this article, we’ve curated a complete guide to the top 25 vitamin D-rich foods and how you can incorporate them into your diet for better health.
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Vitamin D-rich foods are essential for both men and women to perform bodily functions properly. Consuming vitamin D-rich food sources may offer several benefits, including improving bone health, strengthening muscles, supporting the immune system, being good for heart health, and improving pregnancy health.
In addition, Vitamin D-rich foods contain fatty fish (including salmon, tuna, and mackerel), egg yolks, fortified dairy products (such as milk, yoghurt, and cheese), fortified cereals, and certain mushrooms are foods high in vitamin D. Furthermore, sunlight is a significant source of vitamin D since it initiates the synthesis of this vital nutrient in the skin. Plus, sun exposure must be balanced to reduce the risk of skin damage and skin cancer.
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Here is the list of the top 25 vitamin D foods which are necessary for proper bodily function and overall well-being.
| S.no. | Food Source | Serving Size | Vitamin D Content (IU)* |
| 1. | Salmon | 3.5 oz | 570 IU |
| 2. | Herring | 3.5 oz | 214 IU |
| 3. | Sardines | 3.2 oz | 330.8 IU |
| 4. | Mackerel | 3.5 oz | 81.6 IU |
| 5. | Tuna | 3.5 oz | 269 IU |
| 6. | Cod liver oil | 5 ml | 400 IU |
| 7. | Egg yolks | 1 large | 37 IU |
| 8. | Shiitake mushrooms | 1 cup | 40 IU |
| 9. | Fortified orange juice | 1 cup | 100 IU |
| 10. | Fortified milk | 1 cup | 120 IU |
| 11. | Fortified cereal | 1 cup | 145 IU |
| 12. | Fortified yogurt | 6 oz | 88 UI |
| 13. | Fortified tofu | 100 gm | 100 IU |
| 14. | Fortified oatmeal | 1 cup | 145 IU |
| 15. | Fortified margarine | 1 tbsp | 80-100 IU |
| 16. | Cheese | 1 cup | 30 IU |
| 17. | Beef liver | 3.5 oz | 50 IU |
| 18. | Pork chops | 219 gm | 88 IU |
| 19. | Turkey breast | 100 gm | 10.0 IU |
| 20. | Chicken breast | 100 gm | 5 IU |
| 21. | Halibut (cooked) | 100 gm | 197 IU |
| 22. | Trout (cooked) | 3.0 oz | 645 IU |
| 23. | Caviar | 100 gm | 117 IU |
| 24. | Oysters (cooked) | 100 gm | 1 IU |
| 25. | Shrimp (cooked) | 3.0 oz | 129 IU |
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Salmon: Salmon and other fatty fish are great sources of vitamin D and are rich in omega-3 fatty acids. They are a powerhouse of nutrients. You can incorporate salmon into your diet and reap maximum benefits.
Herring: Herring is a small fish that is eaten around the world and is a great source of vitamin D. It is often smoked or pickled.
Sardines: These are small, nutrient-rich fish that are loaded with vitamin D. However, canned sardines are convenient and budget-friendly.
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Egg Yolk: Egg yolk is a great source of Vitamin D. It is loaded with nutrients, including minerals, fats, and vitamins.
Cheese: Milk products, including tofu, yoghurt, and cheese, are a great source of Vitamin D-rich food. Certain cheeses can increase your intake of vitamin D, especially if they are prepared from fortified milk.
Tuna: Canned or fresh tuna is a great and versatile option to incorporate into your daily diet. It is also a flexible way to increase your consumption of vitamin D.
Cod Liver Oil: Cod liver oil is a concentrated supply of omega-3 fatty acids and vitamin D, even though it isn’t really a food. In addition, it may lower the risk of bone-related disorders and boost bone health.
Shiitake Mushrooms: Shiitake Mushrooms are a rich source of Vitamin D. Additionally, they are popular around the world for their taste and ability to grow in natural and artificial substrates. They are also known to support bones and the heart and boost the immune system.
Seafood: In addition to fish, various seafood such as shrimp, oysters, caviar, halibut, trout, and herring can also offer different amounts of vitamin D.
Chicken Breast: Chicken breast is loaded with nutrients, including proteins, vitamins, and other elements. It is a great source of vitamin D, which helps build muscle mass, improve bone health, and even improve sleep quality and mood.
Meat and Beef liver: Did you know that beef liver is a vitamin D-rich food source? Other meat sources such as pork, turkey, and chicken also contain smaller amounts.
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Vitamin D-rich foods play a crucial role in overall bodily functions, and it is also known as a sunshine vitamin that can be primarily synthesized in the skin when exposed to sunlight. Whether you like fortified milk, eggs, mushrooms or fortified foods, there are a variety of options to choose from. Incorporating these vitamin D-rich sources into your daily diet can ensure that you will meet daily vitamin D requirements and support your overall well-being.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.
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