OUR BODY requires a variety of essential nutrients to work efficiently and stay healthy. Vitamin D is one such vital nutrient that the body needs in abundant quantities to function properly. The deficiency of vitamin D in the body can lead to many illnesses related to bones and muscles.
According to the Cleveland Clinic, vitamin D deficiency is a common vitamin deficiency that causes issues with your bones and muscles. It most commonly affects people over the age of 65 and people with darker skin. It’s preventable and treatable. It is a common global issue, with about 1 billion people worldwide having vitamin D deficiency, while 50% of the population has vitamin D insufficiency.
According to Healthline, the daily value (DV) for vitamin D is 800 IU (20 mcg). The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages. This tells you what amount of your daily vitamin D requirement the food will provide. Therefore, here is a compiled list of food items that you must include in your regular diet plan to satisfy the vitamin D needs of the body.
Foods Rich In Vitamin D
1. Salmon
Salmon is one of the most popular fatty fish and is considered a healthy vitamin D-rich food. According to Healthline, wild salmon typically contains more vitamin D than farmed salmon, but both are good sources of vitamin D. In a 3.5-ounce (100-gram) serving, farmed salmon contains around 66 per cent of the DV and wild salmon can contain up to 160 per cent of the DV.
2. Yolks
Whole eggs are another great source of vitamin D and other nutrients, essential for proper body functioning. The yolk from one large egg contains 37 IU of vitamin D or 5 per cent of the DV. Choosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements, states Healthline.
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3. mushrooms
According to Healthline, some wild mushrooms are an excellent source of vitamin D2 because of their exposure to UV light. Morels are a type of mushroom that grows in the wild. One cup of these mushrooms contains 136 IU of vitamin D, which is 17 per cent of the DV. According to various studies, one serving of mushrooms that have been exposed to UV light increased vitamin D consumption by over 100 per cent.
4. Cheese
Cheese is a dairy product with a wide range of textures and flavours. The easiest way to fulfill your vitamin D requirements is by consuming cheese on a regular basis. Ricotta cheese is known to have the highest concentration of vitamin D nutrients.
5. Cereal and oatmeal
According to Healthline, foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. You will need to check the labels to find out the vitamin D content as it can vary widely. If the product is not fortified, it won’t be a source of vitamin D.
(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)
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