Spring has finally arrived. During the allergy and pollen season, now is a good time to get your vitamin D absorbed through sunlight every day. But if that's not enough and you're inadequate with vitamin D before taking the supplement, here are some foods to bring you up.
Vitamin D has several benefits, ranging from supporting muscle and nerve function to helping calcium absorption in bones and, of course, preventing attacks on the immune system. If you are not getting enough vitamin D from the beautiful spring sunshine, try adding food to your diet.
The best food vitamin D
salmon
The amount of vitamin D may vary depending on the fish you are using. For example, one study found that 25% of vitamin D content in farmed salmon, as shown by wild-fished salmon. So if you are getting vitamin D from a fish source, try choosing wild fish instead of farmed fish. The USDA says Sockeye salmon averages 670 IU of vitamin D per 3.5 ounces.
swordfish
Another fatty fish is an excellent source of vitamin D, and is swordfish. The USDA lists 100 grams for use as 666 IU of vitamin D. This is over 600 IU daily recommendations for people aged 1 to 70, so cooking some swordfish for dinner can help you easily meet your vitamin D needs.
tuna
This lunchtime staple food can also be packed with vitamin D punched. Although not as tall as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100 grams servings, according to USDA. This may be a food as part of the overall diet in vitamin D-rich foods. However, Bluefin Tuna has 227 IU per 100 grams of vitamin D, so check which tuna you are eating.
yolk
As the USDA listed, the whole egg yolk is packed with 218 IU in vitamin D. Simply make frittatas with two eggs in the morning or some scrambled eggs, which can give you 436-IU of vitamin D boost. This is a great way to get started.
Orange juice
Although oranges are known for their vitamin C, orange juice usually strengthens added vitamin D to help improve our health. Check the label on the orange juice to see if it has been strengthened by vitamin D. One study found that both vitamin D2 and D3 are as bioavailable in orange juice as taking vitamin D capsules, which means the body can still absorb vitamins well.
Fortified milk
Milk is another beverage that is often boosted with vitamin D, which can help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but the FDA allows manufacturers to voluntarily add vitamin D3 per 100 grams of milk to 84 IU of milk, while every 100 grams of D2 per 100 grams of D2 per 100 grams of D2 to plant-based milk alternatives.
Fortified Cereals
Another great way to get vitamin D is to choose the grain that strengthens it. All cereals are added with a variety of cereals. You just need to check the label of the purchase. Mayo Clinic lists grains as a good source of vitamin D. You might look for healthier cereal brands, such as whole grain options, which are more likely to be reinforced with a higher content of vitamin D and will be better overall. Try to avoid using highly sugary cereals with less nutrients.
Beef liver
The liver is a love or annoying food, but if you like beef liver, this is another great way to get vitamin D. You can cook it, onions are popular, or liver sausages are popular, or a good source of vitamin D.
sardine
This is another food that you really love or hate. However, if you are a sardine fan, sardines also have a higher amount of vitamin D. The USDA says 100 grams of sardine cans contain 193 IU of vitamin D. Enjoy sardines on some cookies or add them to your favorite pizza.
Herring
Herring is another fatty fish that is popular and can be eaten from jars and cookies, or you can cook it for dinner. According to the USDA, herring has 100 grams of 214 IU vitamin D. In fact, herring is a popular food to eat near the Midwest holidays. It is a convenient and popular holiday food in the cold and dark months, and it has fairly high vitamin D levels.
Wild mushrooms
If you are looking for vitamin D that is not from animal sources, then mushrooms are perfect. Like us, mushrooms produce vitamin D when exposed to the ultraviolet rays of sunlight. Fungi are rich in vitamin D2 (animal sources contain vitamin D3), and a cup of wild mushrooms has about 136 IU of vitamin D.
