Vitamin D is essential and plays a vital role in the body. Especially bones owe its wellness to vitamin D. Though it can be procured from the sun but most of the people avoid exposing to the sun because overexposure can damage the skin. Hence, how to get required amount of this vitamin? Simple! Natural foods are the best way to feed your body with vitamin D. Including these foods in your diet, you can fight the epidemic.
Table of Contents
• Orange Juice
• Beef Liver
Salmon is a rich source of vitamin D and an excellent source of omega-3 fatty acids. From only 370 UIs you can obtain 800 UIs of Vitamin D. You can use salmon in salads, pasta or you can bake it as well.
They are mostly found in salt water and are the great source of magnesium and vitamin D. It’s better to eat them raw to obtain high nutrition, instantly. They also boost the immunity, provide energy and reduce the risk of diseases.
It is one of the cheapest and best sources of vitamin D & B12 and protein with fewer calories. You can obtain daily nutrition up to 21% consuming one egg as one egg yolk has 40 IUs vitamin D and if you consume two eggs means you are obtaining 80 IUs.
Just like humans, they also get vitamin D from the sunlight and they are loaded with it. To obtain the maximum Vitamin D, use a wild mushroom and cook them lightly. They help lower the blood pressure along with reducing the risk of diabetes.
If you are vegetarian, gulping one cup of milk you can procure 125 IUs and it has lots of other essential nutrients such as calcium, protein, and potassium which enhance the strength of bones and teeth. You can consume cow and soy milk; both are the excellent sources of vitamin D, however, it’s better to go for their skimmed versions.
You can get the vitamin D from the red and black caviar,. It makes for an important ingredient in a healthy and balanced diet. You can consume 19 IU from one serving of caviar eggs. It is also loaded with other essential nutrients such as fats, minerals, and vitamins.
You can get a day’s vitamin D from one glass of fresh orange juice, A single glass of orange juice can provide 100 IU of vitamin D. It also contains calcium which is good for bones and teeth.
Oats are fortified with instant vitamin D and they also boost your energy. Along with the vitamin D, these also contain other minerals and vitamins. One packet of oats provides 154 IU of vitamin D. Before buying, check the nutritional value of the packet.
Along with vitamin D, it’s a great source of the various mineral, vitamins and other essential nutrients such as iron and thiamin. From only 100 grams of beef liver, you could obtain 50 IU of vitamin D which is enough for your daily dose.
The dairy product such as yogurt, cheese, and cottage cheese are fortified with vitamin D and these are also a rich source of calcium. It is also known as the best anti-aging food as it will help you to stay young. A cup of yogurt gives you 20% of the daily dose.
Though vitamin D can be found in various foods, sunlight is also important for the body, so try to soak in the sunlight as it can do wonders for your health.