Vitamin D is important for your bones. This vitamin promotes calcium absorption in the intestines and maintains adequate serum calcium and phosphate concentrations to enable normal mineralization of bone.
Vitamin D deficiency can lead to rickets, osteomalacia and osteoporosis.
The biggest and cheapest source of vitamin D is sunlight which triggers the Vitamin D synthesis in the body. Twenty minutes of sun exposure a day is enough to meet your vitamin D requirement.
List of High Vitamin D Foods
Salmon is the one of the healthiest fish. Excellent source of Vitamin D. Besides providing vitamin D, salmon can also help you obtain nutrients like calcium, protein and phosphorus.
2. Mushrooms (Exposed to UV Light)
Mushrooms are the only plant source of vitamin D. Same like humans, mushrooms can synthesize vitamin D when exposed to UV light in sun. If you are taking mushrooms for vitamin D, make sure they have been exposed to sufficient levels of UV light or sunlight.
3. Whole milk
The majority of the packaged milk is fortified with vitamin D nowadays. You need to drink large amounts of fortified whole milk to stay healthy and fit. A cup of fortified milk will provide 21 percent of the daily vitamin D worth.
The yolk of the egg is able you to provide 6 percent of the daily value of vitamin D. Egg yolk additionally provides nutrients like Vitamin A, E, K, D, protein, sulphur, essential amino acids, iron and zinc.
5. Cod Liver Oil
Cod liver oil is a popular nutritional supplement. In only one tablespoon, cod liver oil contains approximately 1,300 IU of vitamin D—more than any other food on this list. It is also rich in omega-3s and vitamin A. It can be taken in the form of a supplement, and can also help with immunity.
Be cautious with cod liver oil, making sure to not take too much to avoid any toxicity.
Oysters are delicious, low in calories and saturated in nutrients like vitamin D, vitamin B12, copper, and zinc, with a surprisingly low calorie count. They contain about 300 IU per serving, or even more, depending on the type of oyster.
It is hard to obtain Vitamin D from food, especially for vegetarians. That’s why you should always get out in sun for some time and live a healthy life.