The Top Foods Containing Vitamin D
1 . Shiitake and Button Mushrooms
Dried shiitake mushrooms are high in vitamin D. Shiitake, button, and oyster mushrooms are also rich in nutritional vitamins B1 and B2. To take advantage of the high vitamin D content, make 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 seafood for their omega-3 essential fatty acids (EFA's).
3. Sockeye Salmon
A small 3-ounce part of cooked salmon will give you 90% of the recommended dietary intake of vitamin D. Ensure to get salmon that was caught from the wild or sustainably captive-raised.
Herring are rich in vitamin D because they thrive on plankton, which is a hearty source of vitamin D.
Sardines are among the best dietary sources of calciferol. 1 small tin can of sardines will provide you with approximately 101% of your daily needs. These types of tiny canned fish are also a great source of vitamin B-12, omega-3 fatty acids, protein, and selenium.
Catfish are a fresh water fish which have a behavior of feeding on very low organisms that use sun light to produce calciferol.
Tuna-Foods Substantial in Vitamin D
Likely to 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 seafood can also provide the body with "good fats" that support memory and brain function.
8. Cod Liver Oil
If you can stomach the strong aroma, this oil is super-rich in vitamin D. Simply a teaspoon offers 113% of your daily nutritional D needs. This golden oil is also full of omega-3 fatty acids. Incorporating this 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 ova from an area farm, if possible.
Okay, I know it's not just a food, but daily exposure to the sunshine can seriously increase your vitamin D levels. In fact, this supplement is often called the "sunshine vitamin. " Once sunlight hits the epidermis, it stimulates the development of calciferol from hypercholesteria. This is nice thing about it for those of us that will take a daily sunshine bath. But , for those of us who cannot, you must boost your intake from the foods you eat. This could make clear why native Inuit people in Alaska ate so much fish!
6 Health improvements of Vitamin D
At this time there are many reasons to add foods with vitamin D to your diet. The health advantages of 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 stated earlier, if you are a vegetarian or don't eat fish, you can easily still experience the same benefits by taking a vitamin D supplement or get lots of sun on a regular basis.