8 Top Foods Rich in Vitamin D!

Top foods rich in vitamin D are very effective as vitamin D is a type of nutrient that the body produces when a person’s skin is exposed to direct sunlight. People can also consume vitamin B , but it is not naturally present in many foods. In addition, high amounts are present in oily fish and certain types of mushrooms.

And vitamin D deficiency is no joke. It can cause osteoporosis, osteomalacia, brittle bones and increase the risk of fractures. In addition, a lack of the vitamin can even affect your immune and nervous system.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. Furthermore, it is also produced endogenously when the ultraviolet rays of sunlight hit the skin and trigger vitamin synthesis .

What is vitamin D for?

The main purpose of the vitamin  in the human body is to ensure the absorption of calcium and phosphorus from food in the small intestine.

Foods rich in vitamin D

1. Oily fish:

Oily fish, as well as fish oils, have some of the highest amounts of the vitamin  in food sources.

These may include:

• Cod Liver Oil: Contains 450 international units (IU) per teaspoon, which is 75% of the person’s Recommended Daily Allowance (RDA).
• Herring: Contains 306 IU per fillet, dry cooked, which is 51% of a person’s RDA.
• Swordfish: Contains 706 IU per piece, dry cooked, which is 117% of a person’s RDA

2. Mushrooms:

If a person does not like fish, or is a vegetarian, specific mushrooms may be an option. Some types of mushrooms contain large amounts of vitamin D.

3. Egg Yolks:

Egg yolks can also be rich in vitamins , especially if the hens are free-range hens. For example, a plate of scrambled eggs using two large chicken eggs contains 88 IU, which is 15% of a person’s RDA.

4. Mackerel:

Mackerel (the mackerel family) contains a lot of omega 3 fatty acids and, of course, a large amount of vitamin  and B12, which will provide the body with 90% of the recommended daily intake.

5. Salmon:

A small serving of cooked salmon will provide 90% of the recommended dietary intake of the vitamin . When purchasing salmon, make sure it has been caught in natural conditions and otherwise processed with care.

6. Herring:

Herring is very rich in vitamin D , because they feed on plankton, which is also rich in it.

7. Sardines:

Sardines are one of the best sources of vitamin D. Just a small can of sardines will provide the human body with approximately 70% of the daily diet needed.

These small canned fish are a rich source of B12, omega 3 fatty acids, protein and selenium and vitamin C.

8. Tuna:

Tuna will provide 50% of your daily vitamin intake . Tuna caught at sea is the most nutritious.

It is important to remember that consumption of oily fish can also affect the functioning of “good fats” in the body, which have enormous health benefits, manifesting themselves to improve memory and brain function.

Other foods rich in vitamin D include:

• High-fat fish (eg cod, tuna, mackerel and salmon)
• Liver;
• oysters;
• Butter, milk, eggs;
• Sprouts and dandelions;
• Boletus and Shiitake mushrooms;
• Oatmeal flour;
• Sweet potato;

What are the benefits of vitamin D?

There are many reasons to consume foods that contain vitamin , as they are useful in the following cases:

• In addition, prevention of Chronic Diseases;
• Protection of bones, teeth and hair;
• In addition, regulation of cell growth and healthy cell activity;
• Complete reduction of redness and swelling;
• In addition, skeletal muscle tissue health;
• Health benefits for postmenopausal women and health benefits for African-American men;
• Also, whether a person is a vegetarian or doesn’t eat fish – it doesn’t matter! You can get vitamin D daily from sunlight.

What foods provide vitamin D?

• Fatty fish such as mackerel, tuna and salmon;
• Vitamin -fortified foods , such as some dairy products, soy milk, orange juice;
• Beef liver;
• Also, egg yolks;
• Cheese;
• In addition, cereals;

What are the sources of vitamin D?

There are three ways to get vitamin :

• Sun light;
• Food;
• Also, supplements;

What are the symptoms of vitamin deficiency in the body?

Vitamin D deficiency  can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones).

Severe vitamin deficiency  can also lead to other diseases. Also, in children, it can cause rickets. Osteomalacia causes weak bones, bone pain and muscle weakness.