8 foods that are good sources of vitamin D – and how to add them to your diet

Citrus slow-cooked salmon with carrots

Citrus slow-cooked salmon with carrots

Paula + Murray

Vitamin D is unique in the world of vitamins, as it is a micronutrient and a hormone. As a micronutrient, it can be found in certain animal and fish products, but your body also makes its own vitamin D when exposed directly to the sun – which is why it’s called the sunshine vitamin.

Research continues to emerge about how beneficial vitamin D is for our health, he says Roxana EhsanyMS, RD, CSSD, LDN, Certified Sports Dietitian and National Media Spokesperson Academy of Nutrition and Dietetics. We know it plays an important role in many body functions, including strengthening bones, supporting immune health, regulating cognitive function and mood, and even protecting against diseases like cardiovascular disease and type 2 diabetes, but Ehsani says there is some evidence for this. . Having low levels may also affect your likelihood of developing depression.

Related: Everything you need to know about Vitamin D

How much vitamin D do you need?

Many people are deficient in vitamin D, as there are not many food sources that contain high levels of the vitamin, and many of us do not get enough of the vitamin through sunlight either. Experts recommend getting 800 IU of vitamin D daily, although it varies with age. You should aim to get the majority of your vitamin D through whole foods, but if there are gaps in your diet, supplementation is also a good option.

Beware of overdoing the supplement, although: more isn’t always better. Because vitamin D is a fat-soluble vitamin, excess vitamin D is not excreted in urine and waste products like water-soluble vitamins – it is stored in fat, which means that eating too much can cause it to build up in your system. Talk to your doctor if you’re interested in checking your vitamin D levels and learning more about how to healthily add vitamin D to your diet.

Foods that are high in Vitamin D

If you are advised to add more vitamin D to your diet, here are some of the best sources.

salmon

“Wild salmon has more vitamin D than farmed salmon,” Ehsani says, but notes that both types of salmon are good sources. One serving (3 ounces) contains 570 IU. And salmon doesn’t need a lot of work or seasoning to be tasty. You can make a quick and easy dinner by baking salmon in the oven with a pinch of salt, black pepper, and lemon juice. Add some sweet potato slices and broccoli along with salmon for a quick and balanced dinner. try too salmon steaming or use it in a file main dish salad.

canned sardines

canned sardines

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sardines

A serving of sardines provides 193 IU of vitamin D, which is 24 percent of the daily value. Canned sardines are easily available and very economical. Try adding it to your pizza or macaroni For a salty flavor, or for a lighter meal, pair it with mashed avocado on crackers with a pinch of sea salt.

canned tuna

canned tuna

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tuna

A milder tasting option for those who may not like the fishy flavors of sardines or tuna. One 3-ounce serving of canned tuna has 40 IU of vitamin D, and canned tuna is a relatively convenient fish option as well as one you can keep in your pantry. Make a batch of white bean tuna salad Easy lunches for this week.

Fried eggs in olive oil with yogurt

Fried eggs in olive oil with yogurt

Marcus Nelson

yolk

Hang on to your yolk! Egg yolks are not the bad cholesterol bombs we once thought. In addition to nutrients like choline, vitamin D makes egg yolks a valuable addition to your diet, in fact, egg yolks contain the most vitamins and minerals. While one yolk contains about 5 percent of the daily value of vitamin D, chickens whose feed has been fortified with vitamin D may produce eggs three to four times that amount. “Although eggs are high in cholesterol, they are still a nutrient-dense food, providing an excellent source of protein, vitamins and minerals,” says Ehsani.

There is no set recommendation on how many egg yolks you should or can eat each day, it really depends on what the rest of your diet looks like. If you eat a diet high in cholesterol — such as animal protein and saturated fats, such as beef, chicken thighs, chicken skin, full-fat cheese, and dairy products — Ehsani recommends cutting back on eggs. But if your diet relies heavily on animal proteins, and you consume a lot of low-fat dairy, it’s okay to eat a whole egg a day. our Breakfast bowl with yogurt and vegetables A great place to start.

Mushroom sauteed with herbs

Mushroom sauteed with herbs

Johnny Miller

mushroom

The only non-fortified plant sources of vitamin D that you can find in the produce aisle are mushrooms. Similar to humans, mushrooms produce vitamin D when exposed to sunlight, but it is a different form of vitamin D: vitamin D2, rather than vitamin D3. Some experts believe that vitamin D2 may not raise blood levels of vitamin D as much as vitamin D3. However, mushrooms are worth adding to your diet for many other reasons: they are low in calories and rich in fiber and B vitamins. Add grated mushrooms to kofta or meat sauceOr toss some portobello slices on the grill for your next cookout.

med104768_0709_kebab_tofu.jpg

med104768_0709_kebab_tofu.jpg

tofu

Not all types of tofu are fortified, but those offer about 100 international units (2.5 micrograms) per 3.5 ounce serving. Tofu is a protein-packed food rich in many nutrients, including calcium, iron, vitamin B12 as well as vitamin D. It is also a versatile item that can be grilledAnd the Brushed with BBQ sauce and fried until crispyAnd the Add to soupeven crowded.

beef liver

beef liver

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beef liver

Beef liver provides large amounts of essential protein Amino acidsVitamin A and iron. While it is high in cholesterol, enjoying it adds moderate variety to your diet. A 3.5 ounce serving of cooked beef liver contains about 42 IU of Vitamin D.

Orange juice

Orange juice

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fortified foods

One strategy to improve vitamin D status in the general population was to fortify commonly consumed foods such as cereals, oatmeal, and dairy products. Some orange juice fortified with vitamin D is also sold.

Takeaway

Not a fan of any of these foods? Don’t forget that you can also get vitamin D by getting some sunlight. Set the alarm to suck 10 to 15 minutes from the sun Every day at noon, without using sunscreen, for maximum absorption.