Sunlight is the best medicine and source of Vitamin D, probably that is why it is known as the ‘sunshine Vitamin.” Well, as a fact now, the sun is not only the source of Vitamin D, but there are several vitamin D-rich foods that you can consume to enrich your body.
Enjoying the sun in winter is fun and comforting. But it is not the same in summer, isn’t it? Although absorbing the heat of the sun for only 10 minutes is the best way to give your body DV. But, still, one should consume foods high in vitamin D to make sure they don’t lack this super vitamin.
So, in this blog, we will discuss some foods you should start adding to your diet and provide your body with this essential vitamin.
Why Vitamin D Matters For Your Body?
Vitamin D is, however, a nutrient that we intake and a hormone that our body makes. It absorbs and retains calcium and phosphorus in the body and is a fat-soluble vitamin. There are many benefits of vitamin D, and it is important to include vitamin D foods in your diet. The following are some essential benefits.
Benefits Of Vitamin D
Vitamin D, apart from weight loss, has other benefits that are essential for your body. Watch and learn how vitamin D is important for you with Dietitian Mac.
- Vitamin D maintains adequate levels of calcium and phosphorus. Moreover, it helps in promoting the absorption of calcium, which is further necessary for the mineralization of healthy bone.
- This vitamin is essential for everybody as it helps keep the immune system healthy, reducing the risk of autoimmune diseases.
- Intake of vitamin D also reduces the levels of depression, improving overall mental health.
- Vitamin D, moreover, reduces the risk of multiple sclerosis, further decreasing the chance of heart diseases like heart failure, heart stroke, or hypertension.
- It reduces severe illnesses, supporting overall immune health.
- For people on their weight loss journey, the intake of vitamin D is also very important as it helps in weight loss by reducing obesity levels.
Signs You Might Have a Vitamin D Deficiency
The main question is how one can determine if they have a deficiency of Vitamin D in their body. Below are the common signs and symptoms of Vitamin D deficiency:
How Much Vitamin D Is Sufficient For You?
Dietary preferences for you can vary from age to age and are influenced by many factors, including age, latitude, season, sun exposure, clothing, and others. Like, the National Institute of Health (NIH) recommends a 10-20 microgram intake on a daily basis. So, here we have enlisted the vitamin D requirement as per age.
| Vitamin D Requirement As Per Age | Values/Day |
| Up to 12 months | 400 IU or 10 mcg |
| 1-70 years | 600 IU or 15 mcg |
| Above 70 years | 800 IU or 20 mcg |
| Pregnant and Lactating Women(14-50 Years) | 600 IU or 15 mcg |
Note: IU is International Unit and mcg is Micrograms
Top 6 Vitamin D Rich Foods You Must Know!
Although vitamin d rich fruit and vegetables have various specifications, there are several foods high in vitamin D. The following are the best sources of the same. They are versatile and easy to consume or add to your diet.
1. Salmon
Salmon is the best source of vitamin D, and as a fact, vitamin D in wild salmon is higher compared to farmed salmon. According to the U.S. Department of Agriculture, a 100-gram serving of farmed salmon contains around 66% of the DV, while in wild salmon, there is up to 160% of the DV.
Benefits
- Salmon fish is rich in DV and is also a great source of protein, healthy fats, and many other essential vitamins and minerals.
- Moreover, it helps reduce inflammation, lowers blood pressure, and also decreases the risk factors of diseases, as salmon is rich in omega-3 fatty acids.
- However, salmon is good food as it helps in healing a person after injury by protecting bone health and preventing muscle loss.
- Salmon helps in managing blood pressure and prevents excess fluid retention, as it is a good source of potassium.
2. Mushrooms
Yes, mushrooms are one of the best food sources of vitamin D, but the ones that are treated with UV light. Let us read about other benefits of mushrooms in your Vitamin D diet plan:
Benefits
- Mushrooms are, however, best added to your diet as they do not contain any fat. They are low in sodium, calories, and cholesterol-free. Moreover, they are a rich source of fiber, vitamins, minerals, and other nutrients.
- Being rich in antioxidants, mushrooms help the body fight the damage from free radicals that can lead to heart disease and cancer.
- It helps improve the cholesterol levels in the body as it contains beta-glucan, which is a form of soluble dietary fiber. Also, it helps in regulating blood sugar and reduces the risk of type 2 diabetes. Try the Mushroom Salad recipe by Fitelo.
- Moreover, mushrooms are rich in Potassium, which further keeps the heart and muscles healthy and is extremely important when it comes to heart, muscle, and nerve function.
3. Egg Yolk Is One Of The Best Vitamin D Rich Foods
According to the U.S. Department of Agriculture, 100g of egg contains 218 IU of vitamin D. However, the eggs from hens that are raised outside in the sun or fed vitamin D-enriched feed contain much higher levels. Well, it is one of the best vitamin D-rich foods, and adding it to your meal also offers other health benefits as follows.
Benefits
- It lowers the risk of gastrointestinal distress as it contains proteins, such as phosvitin.
- Moreover, egg yolk helps boost the immune system due to the presence of compounds called sulfated glycopeptides. It also protects the body against various diseases and infections.
- However, it helps lower blood pressure as egg yolks consist of several compounds called peptides, further lowering the risk of cardiovascular diseases.
- Egg yolk benefits our eyes as it contains carotenoids like lutein and zeaxanthin. They further protect against cataracts and macular degeneration.
4. Soy Milk
It is a plant-based milk product and contains the same amount of protein as cow’s milk. Soy milk is, however, among the best dietary sources of vitamin D. Below are its other benefits of it.
Benefits
- Soy helps improve the levels of good cholesterol and prevents heart disease. It is a good source of vitamins, minerals, and polyunsaturated fats, which together promote better heart health.
- Moreover, soy plant milk prevents acne and reduces hyperpigmentation, which is a condition of darkening of the skin. Moreover, it has anti-aging properties.
- Also, it is good for frizzy and unmanageable hair as it is rich in protein, keeping the texture of your hair healthy and soft.
- Being rich in calcium, it is beneficial for your bones as it helps keep them stronger, maintains their structure intact, and reduces the risk of fractures.
5. Fortified Tofu
Tofu is a rich source of vitamin D. According to the U.S. Department of Agriculture, in a 100-gram serving, it has 101 IU of Vitamin D. However, including this in your diet also gives you other benefits as well.
Benefits
- Tofu is high in protein and low in fat, and also contains several vitamins and minerals, like calcium and manganese.
- It helps control antinutrient content as it contains antinutrients like inhibitors and phytates.
- It improves health as it consists of isoflavones and prevents your body from heart disease.
- Consuming tofu bhurji or its other dishes also helps prevent you from various types of cancer, such as breast cancer, endometrial cancer, colon cancer, stomach cancer, and prostate cancer.
6. Fortified Cereals
Consuming fortified cereals for breakfast can be the best way to provide your body with vitamin D. It is one of the best vitamin D-rich foods and has a lot to offer to your body.
Benefits
- Eating fortified cereals is a good way to intake maximum nutrients into your body and help reduce the risk of nutrient deficiency.
- However, cereal that contains folic acid is beneficial for pregnant women as it prevents birth defects.
- It is moreover beneficial for you as you age as they help your bones be strong, help your digestion, and prevent heart issues.
- Fortified cereals boost the nutrition in children and help them grow healthily. Also, read about Vitamin B-12 rich foods for your overall good health.
Vitamin D Supplements Vs Natural Sunlight
Nothing is better than being natural. However, the best way to give your body vitamin D is also the best if you provide it naturally. So, go out and absorb the sunlight for 10 minutes daily, as it will fulfill your daily recommended requirement of Vitamin D.
However, you don’t need a capsule to fulfill this requirement. Moreover, going out in the sun, preferably in the morning or midday, for at least 3 days a week, will give you your daily dosage of Vitamin D (400-600 IU per day).
Quick Indian Recipes Rich in Vitamin D – Fitelo
1. Mushroom Kebab
2. Egg Veggie Stir Fry
3. Vegetable Tofu Dumpling
4. Salmon Salad
Conclusion
So, vitamin D has several potential benefits like improving your heart health, and immune system, improving your mood swings, getting you off depression, etc. Sitting in the sun, or taking the heat of the sun, only for 10 minutes is also enough for the everyday intake of it.
Fitelo guides you with the best foods for vitamin D, such as vegetarian foods like mushrooms, and others like eggs.
Here are the key takeaways:
- Sunlight and Vitamin D: Soak up the sun for at least 10 minutes daily—it’s still the most natural and powerful way to get your Vitamin D fix without popping pills.
- Why Focus on Vitamin D Foods: Sun isn’t always enough, and let’s be real—summer heat isn’t fun. Loading up on Vitamin D-rich foods keeps your bones, heart, and immune system tough.
- Benefits of Vitamin D: From boosting mental health to slashing your risk of autoimmune diseases and heart problems, Vitamin D works quietly but massively for your body.
- Signs of Deficiency: If you’re tired, cranky, or catching every cold around, your Vitamin D might be waving a big red flag.
- How Much You Need: Kids, adults, seniors, moms-to-be—everyone has different Vitamin D needs. Stick to the right IU based on your age to stay balanced.
- Top Vitamin D Foods: Salmon, mushrooms, egg yolk, soy milk, fortified tofu, and cereals are easy, daily foods that stack up your Vitamin D naturally.
- Supplements vs. Sun: Nothing beats the real thing. Natural sunlight > Supplements. Go outside, eat smart, and let your body thank you later.
Connect with our Fitelo experts to get a Vitamin D-enriched diet plan for good health and fitness.
Frequently Asked Questions
What Food Is Highest In Vitamin D?
The best vitamin D foods are egg yolk, orange juice, types of fish like salmon, herrings, tuna, sardines, fortified foods, cereal, and oatmeal.
How Can I Increase My Vitamin D Naturally?
Get 10–15 minutes of sun a few times a week and load up on foods like salmon, egg yolks, mushrooms, and fortified milk.
Can Vitamin D Stop Vertigo?
It won’t cure vertigo, but if your vertigo’s linked to Vitamin D deficiency (like in BPPV cases), boosting D levels can definitely help manage it.
What Drink Is High In Vitamin D?
Fortified orange juice and fortified soy milk are two powerhouse drinks that sneak a good dose of vitamin D into your day.
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Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
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