The Top Foods Containing Vitamin D
1 ) Shiitake and Button Mushrooms
Dried shiitake mushrooms are high in nutritional D. Shiitake, button, and oyster mushrooms are also full of vitamin supplements B1 and B2. To take advantage of the high vitamin D content, be sure that you find mushrooms which may have been dried in the sun, not by artificial means.
A 3-ounce portion of this omega-3-rich fish will give you 90% of your recommended daily amount of vitamin D. The FDA recommends that Americans eat oily seafood for their omega-3 essential fatty acids (EFA’s).
3. Sockeye Salmon
A small 3-ounce section of cooked salmon will give you 90% of the recommended dietary intake of vitamin D. Make sure to buy salmon that was caught from the wild or sustainably captive-raised.
Herring are rich in vitamin D because they thrive on plankton, which is a satisfying source of vitamin D.
Sardines are one of the better diet sources of vitamin D. A single small tin can of sardines will provide you with approximately 101% of your daily needs. These tiny canned fish are also a great source of vitamin B-12, omega-3 fatty acids, protein, and selenium.
Catfish are a freshwater fish that contain a behavior of feeding on very low organisms that use sunshine to produce vitamin D.
Tuna-Foods High in Vitamin D
You will have to eat 6th ounces of tuna daily to obtain 50% of your vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, oily fish can also provide the body with “good fats” that support memory and brain function.
8. Cod Liver Essential oil
If you can stomach the strong aroma, this oil is super-rich in vitamin D. Just a teaspoon offers 113% of your daily vitamin D needs. This golden oil is also full of omega-3 fatty acids. Incorporating this olive oil into your diet will promote strong, healthy bone fragments. Some medical experts recommend taking vitamin D to improve brain function and optimize nervous system function.
Ovum contain vitamin D in small amounts. Eating one egg will provide you with approximately 21% of your daily needs. It’s best to only consume free-range ova from a local farm, if possible.
Alright, I know it’s not really a food, but daily experience of the sunshine can seriously improve your vitamin D levels. In fact, this nutritional is often called the “sunshine vitamin. ” Once sunlight hits the pores and skin, it stimulates the development of vitamin D from bad cholesterol. This is great news for those of us that will take a daily sun bath. However for those of us who aren’t, you must boost your intake from the foods you eat. This may clarify why native Inuit people in Alaska ate so much fish!
6 Health improvements of Vitamin D
Right now there are many good add foods with vitamin D to your diet. The health benefits associated with the vitamin include:
Supports calcium absorption in the gut.
Supports strong, healthy teeth and curly hair.
Regulates cellular growth and healthy cell activity.
Soothes and reduces systemic irritation and swelling.
Promotes skeletal health.
Postmenopausal women and African-American men may benefit the most from increased vitamin D intake.[14, 15]
As I mentioned above, if you are a vegetarian or don’t eat fish, you can easily still enjoy the same benefits by taking a vitamin D supplement or get a lot of sun on a regular basis.