7 Foods Rich in Vitamin D!

Vitamin D-rich foods you need to know. Vitamin D , also known as the “sunshine vitamin”, is very important for our health and for keeping our energy levels high. This vitamin is vital for calcium absorption and promotes bone growth .

It can also help regulate your immune system , blood pressure , weight loss and also help fight depression , multiple sclerosis and heart disease .

For this reason we have to get vitamin D when we are exposed to sunlight. But what happens if you spend more time indoors or live in a place with little sunlight? Your body needs enough vitamin D and you don’t get the sun so you need to include more vitamin D rich foods in your diet.

Foods rich in vitamin D:

1. Cod liver oil:

Cod liver oil is one of the foods rich in vitamin D  and can reduce age-related bone loss. That’s because it helps your body absorb calcium , which is a mineral needed to make bones stronger.

It is also rich in omega-3 fatty acids , and it contains relatively high amounts of vitamin A and vitamin D.

2. Portobello mushrooms:

Portobello mushrooms contain many essential vitamins such as vitamin B , vitamin C and  vitamin D. In addition, vitamin B is good for healthy skin and helps prevent heart disease. In addition, vitamins B2 and B3 are helping to maintain red blood cells and healthy nerve function.

These mushrooms also contain fiber , protein , potassium and phosphorus . You can prepare these delicious grilled portobello mushrooms , tasty and full of healthy nutrients.

3. Trout:

Among other fish that are a source of vitamin D , such as salmon and swordfish, trout is one of the fish that is very rich in this vitamin. Also, from 100 grams of trout, you can get 760 IU of vitamin D.

In addition to vitamin D , you can also find vitamin B6 and vitamin B12 , as well as phosphorus , potassium , and selenium in trout. There are also many mouthwatering trout recipes and you can try this interesting stuffed trout recipe.

4. Fish roe:

Fish roe, one of the  foods rich in vitamin D , is also rich in vitamin A and omega-3 fatty acids. If you like sushi, you can make this sushi with egg yolk and eat a delicious meal rich in vitamin D.

5. Cereals with whole grains:

These cereals can be a great way to start your day with a healthy meal, they also contain vitamin D. In addition to  fiber , protein and vitamin C .

6. Tofu:

In addition, tofu contains high amounts of vitamin D. In addition to this vitamin, tofu is also rich in protein and has 8 essential amino acids. So for a healthy lunch, you can prepare Thai tofu and asparagus .

7. Boiled Eggs:

In addition, hard-boiled eggs can be a great source of energy for the body and also a great source of vitamin D. However, eggs are also full of other vitamins and minerals , such as iron , zinc , potassium , and vitamin E. In this way boiled eggs are the perfect snack made.

Why is vitamin D so important?

One of the most important functions of vitamin D is to help our bones stay strong. As the National Institute of Arthritis  and Musculoskeletal and Skin Diseases explains, we need vitamin D  to absorb calcium . Therefore, without enough vitamin D to absorb   calcium , bones become soft and fragile.

What happens when your vitamin D is low?

When you are low on vitamin D , you may experience symptoms such as bone pain and muscle weakness that could mean you have a vitamin D deficiency .

However, even without symptoms, too little vitamin D   can pose health risks. Low blood levels of the vitamin have been associated with an increased risk of death from cardiovascular disease.