Foods Rich in Vitamin-D to Add to Your Diet

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Vitamin D is an essential vitamin that everybody needs and while food isn't the only source of it, adding more Vitamin D rich foods to your diet will allow you to reap its benefits. The vitamin supports healthy bone growth, reduces inflammation, and delivers a significant boost to general health. While deficiencies are commonly considered to be an issue for the over 65s, millions of people do not currently get enough vitamin D in their daily lives. Let's take a look at the best foods to help you hit your suggested daily requirement.

Oily Fish

Oily fish is one of the most popular food choices for vitamin D due to the fact that it also provides Omega healthy fats and other valuable nutrients. Of course, oily fish can be paired with a wide range of veggies and healthy ingredients. Some of the best fish choices for anyone hoping to increase their daily vitamin D intake are:

  • Mackerel - 644IU of Vitamin D per 100g serving
  • Salmon - 526IU of Vitamin D per 100g serving
  • Sardines - 272IU of Vitamin D per 100g serving
  • Halibut - 190IU of Vitamin D per 100g serving
  • Tuna - 227IU of Vitamin D per 100g serving

Dairy

Vitamin D is found in a large number of dairy products, which will also help with daily calcium intake for further support of strong bones. Some of the best options are:

  • Eggs - 82IU of Vitamin D per 100g serving
  • Milk - 7.4IU of Vitamin D per 354ml serving
  • Cheddar Cheese - 24IU of Vitamin D per 100g serving
  • American Cheese - 301IU of Vitamin D per 100g serving

Cereals

Several cereals make a good choice for Vitamin D, particularly when looking at fortified solutions. Many cereals can also as well. The following three are all excellent options:

  • Bran Flakes - 40IU of Vitamin D per serving
  • Corn Flakes - 40IU of Vitamin D per serving
  • Multigrain Cheerios - 35IU of Vitamin D per serving
In addition to the foods mentioned above, you can top up your daily intake of Vitamin D through any of the following choices:

  • Orange Juice - 100IU of Vitamin D per serving
  • Chestnut Mushrooms - 1276IU of Vitamin D per 100g serving
  • Salami - 36IU of Vitamin D per 100g serving

Benefits of a High Vitamin D Diet

A diet containing high levels of Vitamin D will benefit your health in many ways. First, it helps to regulate calcium and phosphate levels. So, you will notice improved bone growth and reduced chance of bone fractures. The vitamin also contributes to reduced risk of heart disease. Additionally, some studies have shown Vitamin D makes severe flu symptoms less likely. Overall immunity can benefit from higher Vitamin D levels too.

Conversely, Vitamin D deficiency can increase the threat of stress fractures as well as general bone and muscle pain. It can also hinder weight loss and/or lead to symptoms of chronic fatigue.

Conclusion

It is suggested that the average adult needs 600IUs of Vitamin D daily while children need 400IU and seniors require 800IU. While you can also get it from sunlight exposure and other sources, including the foods above in your diet is a great idea. Immediate and long-term physical health benefits will follow, which should give you even more incentive to try a variety of great-tasting foods. However, do avoid consuming way too much Vitamin D as side effects include dehydration, vomiting, and abdominal pain.

| Vitamin D | nutrition | healthy foods


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