The most notable Foods Containing Vitamin D
1 . Shiitake and Key Mushrooms
Dried shiitake mushrooms are high in supplement D. Shiitake, button, and oyster mushrooms are also abundant with nutritional vitamins B1 and B2. To take advantage of the high vitamin D content, be sure that you find mushrooms that contain been dried in the sun, not by man-made 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 fish for their omega-3 fatty acids (EFA's).
3. Sockeye Salmon
A small 3-ounce portion of cooked salmon will give you 90% of the recommended dietary the consumption of vitamin D. Ensure to get salmon that was caught from the wild or sustainably farmed.
Herring are rich in vitamin D because they thrive on plankton, which is a delicious source of vitamin D.
Sardines are among the best dietary sources of calciferol. One 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 which may have a behavior of feeding on very low organisms that use sun light to produce calciferol.
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 nutritional D needs. This golden oil is also full of omega-3 fatty acids. Incorporating this essential oil into your diet will promote strong, healthy bones. 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 eggs from a nearby farm, if possible.
Ok, I know it's not a food, but daily exposure to the sunshine can critically improve your vitamin D levels. In fact, this vitamin is often called the "sunshine vitamin. " Once sunlight hits the skin, it stimulates the development of calciferol from bad cholesterol. This is nice thing about it for those of us that can take a daily sunlight bath. However for those of us who aren't, you must boost your intake from the foods you eat. This might make clear why native Inuit people in Alaska ate so much fish!
6 Health improvements of Vitamin D
There are many reasons to 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 hair.
Regulates cellular growth and healthy cell activity.
Eases and reduces systemic irritability and swelling.
Promotes skeletal health.
Postmenopausal women and African-American men may advantage the most from increased vitamin D intake.[14, 15]
As I mentioned previously, if you are a vegetarian or don't eat fish, you could enjoy the same benefits by taking a vitamin D supplement or get a lot of sun every day.