Top 07 Vitamin D Rich Foods That You Should Eat

There are only a few natural sources of vitamin D. However, these days you get an abundant choice of products in the form of packaged foods like soy drinks, orange juice, butter, and milk that come fortified with vitamin D. To help you with your vitamin d intake we have for you a list of top 10 foods rich in vitamin D you should include in your diet.

1. Fish: Fish with essential oil content like herring, mackerel, salmon and tuna are wonderful sources of vitamin D. A single fillet of herring provides 306 IU of vitamin D, nearly half the daily value for an adult. A 100 grams of salmon or tuna can give you with 91% of the daily suggested value of vitamin D. Mackerel fish is also a substantial source of vitamin D. Fishes, besides providing vitamin D, can also encourage you to receive nutrients like calcium, protein and phosphorus.

2. Mushrooms: Mushrooms are one of the most viable sources of vitamin D. They are another rich vitamin D food. Mushroom is exposed to the sun’s ultraviolet rays while growing, which increases its vitamin D value. The value of vitamin D varies according to its type and varieties. White mushrooms better identified as button mushrooms are an excellent source of vitamin D. A cup of diced mushroom provides a hearty 64% of the daily value of vitamin D while being extremely low in calories and providing numerous other health advantages.
3. Whole milk: Many of the packaged milk available in the market are fortified with vitamin D these days. You need to drink high amounts of fortified whole milk to stay healthy and fit. A cup of fortified milk will contribute 21% of the daily vitamin D value.

4. Eggs: The broad variety of nutrients obtained in eggs can further encourage healthy hair, nails and body. A large whole egg can provide you with seven percent of the daily-recommended value of vitamin D. The yolk of the egg can further obtain six percent of the daily value of vitamin D. Egg yolk also contributes towards nutrients like Vitamin A, E, K, D, iron and zinc. Besides, eggs also comprise protein, sulphur, essential amino acids and choline.

5. Cheese: Cow, buffalo or goat cheeses and paneer are great sources of vitamin D. One slice of cheese can accommodate you with 6 IU of vitamin D. A half-cup serving of paneer can contribute about 12 IU of vitamin D. 30 grams of goat cheese, on the other hand, provides 6 IU of vitamin D. Add a slice of cheese to your sandwich, burger or chapati, add a handful of shredded cheese on your omelette or scrambled eggs and increase the nutrient level.

6. Butter: Butter contains a small, yet a notable amount of vitamin D. One stick provides 9 IU of vitamin D and 102 calories. Butter does have a bad credit for being high in saturated fats, but one must understand that saturated fats are essential in helping the body absorb antioxidants and vitamin D. Eat butter in moderation for a healthy and balanced diet.
7. Oats: Like most of the whole grain products, oatmeal is also fortified with vitamin D. Accompanying with vitamin D, oats also render healthy vitamins and minerals. One packet of fortified oatmeal provides 154 IU of vitamin D, amounting to 26% of the daily value. Make sure you check the nutritional label before purchasing the packaged oatmeal and take your dosage accordingly.