Vitamin D is one of the vitamins you get naturally from the sun. You need to expose your body to the sun to obtain the essentials nutrients. It is good for our bone health and we can easily obtain it from different food items. You can prevent a number of bone-related diseases having proper intake of Vitamin D. According to different healthcare institutes and study centers, the regular requirement of Vitamin D is around 400 to 600 IU. But if you don’t get enough sunlight, you must increase the intake to 1000 IU to make up for the deficiency of sunlight.
Foods Rich in Vitamin D
The people suffering from Vitamin D deficiency must consume regular sunlight and eat foods rich in the D-Vitamin. Here is the list of seven foods which are rich in Vitamin D. You can get these foods easily from the market.
If you are a vegan and want to intake Vitamin D from plants or herbal sources, then you can consume mushrooms. The commercial mushrooms are rich in Vitamin D2, but not D3. The Vitamin D3 is needed to break cholesterol into soluble fats in the human body. For better results, you can grow wild mushrooms at home as they contain a very high amount of Vitamin D2 which is around 2300 IU per 100 grams.
If you are an eggetarian, then you can have enough of Vitamin D from the egg yolk. As you know, the eggs are rich in protein and other nutrients and also have a high amount of Vitamin D. You can have 30 IU of Vitamin D from each yolk of an egg. Moreover, the chicken and eggs fed with Vitamin D in poultry firms have higher levels of the Vitamin D which almost goes up to 6000 IU.
Shrimps are heaven for most of them who like seafood. Moreover, they contain very less amount of fat and cholesterol. It contains a really high level of Vitamin D and you can intake almost 152 IU of the Vitamin D per serving. It is really beneficial for your bones and body health on an overall basis.
If you want to intake Vitamin D in a delicious manner go for oysters. These are clam type sea creatures which mostly live in the salted waters across the globe. They are low in calories but have high nutritive value. It might surprise you that only 100 grams of oysters can give you 320 IU of this vitamin and that too with an only calorie intake of 68 units.
Seafood lovers cannot resist salmons normally, though there are exceptions. But if you are a fish and seafood lover especially Salmons, you are already full of Vitamin D. If you consume this fish on a regular basis, you will never have Vitamin D deficiency as it contains 988 IU of Vitamin D. If it is wild salmon then you can get up to 250 IU.
If you consume milk, you get enough supply of Calcium, Vitamin D, Phosphorus and other nutrients. A cup of 250 ml of pure cow’s milk contains near about 150 IU of this vitamin.
Oranges are almost everyone’s favorite and every 237 ml of the orange juice can provide you 142 IU of Vitamin D. It is almost 35% of the daily required an intake of this vitamin. Including orange juice in your daily diet can surely help you to maintain a good bone density.