Natural food sources of vitamin D
Foods that contain vitamin d. Natural food sources of vitamin D3 are relatively limited. The richest sources include fatty fish and fish liver oils, which provide substantial amounts. Smaller quantities of vitamin D3 can be found in egg yolks, cheese, and beef liver. Vitamin D2 is present in certain mushrooms, and some commercially available mushrooms have higher levels of vitamin D2 due to deliberate exposure to ultraviolet light. To increase vitamin D intake, many food products and supplements are fortified with this nutrient, including meat, fruits, dairy products and cereals. Foods that contain vitamin d:
Foods that contain vitamin d:
- Cod liver oil
- Salmon
- Swordfish
- Tuna fish
- Orange juice
- Dairy
- Oyster
- Egg yolk
- Fortified cereals
- Banana
- Mushrooms
- Tofu
- Spinach
Cod liver oil
Cod liver oil is the best food containing vitamin D which is high in vitamin D and omega-3 fatty acids. It helps keep bones healthy and reduces joint pain and eye health. Cod Liver Oil Vitamin D Vitamin a It is a good source of omega-3 fatty acids. It is estimated that 100 grams of cod liver oil contain 10,000 IU.
Salmon
According to the United States Department of Agriculture Food Composition Database, one 3.5-ounce (100-gram) serving of Atlantic salmon contains 526 IU of vitamin D, which is approximately 66% of the recommended daily value for vitamin D. Salmon is considered an excellent source of vitamin D, and it is also a rich source of omega-3 fatty acids, which have numerous health benefits. The amount of vitamin D in salmon can vary depending on factors such as the salmon's diet and sun exposure.
Tuna fish
Tuna is one of the most valuable foods and is rich in vitamin D. However, the level of vitamin D in tuna also varies by type. An estimated 100 grams contains 82 IU to 268 IU.
Swordfish
Swordfish is one of the most popular sources compared to other fish. Naturally, fish can store vitamin D in their liver and fat tissue. Mackerel and trout are fish that are rich in vitamin D. Swordfish are an excellent source of omega-3 fatty acids and vitamin D-3. One serving of fish can help you meet your vitamin D needs 666 IU IU in 100-gram fatty fish and other types of . Vitamin D can be found from 190 IU to 643 IU 1 in 100 grams of halibut, mackerel, and trout.
Orange juice
Orange juice is one of the most vitamin D-rich fruits. Using orange pulp strengthens vitamins and calcium. Orange juice can absorb bone-boosting minerals which keep your body strong and energetic. One glass of juice contains about 140 IU of vitamin D. Use orange juice in your daily breakfast. You feel good all day long. Other nutrients in oranges are vitamin C, folate, and potassium.
Milk
A glass of milk every day helps improve bone health. Drinking milk and adding other dairy products to your diet are good for your health. Cow's milk contains vitamin D, vitamin A, calcium, protein, and other nutrients. Is an important resource. Many experts believe that a dairy diet reduces the risk of heart disease, type 2 diabetes, and hypertension. The nutritional profile of milk supports bone health. An estimated 100 milk contains 117 IU of vitamin D.
Yogurt
Yogurt is good for calcium, protein, and bacteria suitable for the intestines and improves strong vitamin D and offers many health benefits. It can also prevent the development of chronic diseases. It is estimated that 100 grams of yogurt contain 2 to 3 milligrams of vitamin D.
Cheese
Cheese is a food rich in vitamin D. It contains good amounts of fats, proteins, vitamins, phosphorus, and calcium. Eat raw cheese or cheese products if you like. It is estimated that 100 grams of cheese contain 85 IU of vitamin D.
Oyster
Oysters are one of the most eaten seafood in the world. It contains Vitamin D, Phosphorus, Vitamin B12, Copper, and Zinc. It is estimated that 6 oysters contain 268 IU of vitamin D.
Egg yolk
People avoid eating egg yolks because they think they are high in fat. But that contains protein in its white part. And yolks contain fats, vitamins, and minerals. Eggs provide the best protein. A large egg contains about 43.5 IU of vitamin D. Eggs are top food sources. In which vitamin D is found.
Cereals
Cereals are considered the best food which contain essential vitamins and nutrients. It contains adequate amounts of vitamin D. Cereals that we use in daily life.
Banana
When you look at vitamin D-rich fruits, bananas are another great option. Bananas are rich in magnesium, which helps to stimulate vitamin D in the body. The required quantity is very important.
Mushrooms
Mushrooms, which are rich in vitamin D, are the only source of plant-based vitamin D. Wild mushrooms that are farmed in sunlight are considered to be rich in vitamins. About 100 grams of mushrooms contain 2300 IU of vitamin D. They can be used as a salad or cooked as a dish in your diet. Other important nutrients are also found in mushrooms. Contains B vitamins, riboflavin, folate, thymine, pantothenic acid, and niacin.
Tofu
Tofu is a vegetable derived from soybean plants. Rich in vitamin D and calcium. It can help improve bone structure and produce adequate protein in your body. About 100 grams of vitamin D is 39% of your daily intake. You can make it into food as a curry and grill or bake it. Raw tofu is also eaten in side dish. Tofu also contains other nutrients such as amino acids, iron, manganese, selenium, vitamin B, etc.
Spinach
Raw spinach may be the best source of vitamin D. But when spinach is cooked to make soufflé the amount of spinach vitamins can be improved. Approximately 100 grams of spinach can contain 31 IU of vitamin D. You can use it as a dish in your food. Spinach is rich in calories, protein, fat, and carbohydrates.
Do leave your comment