10
Vitamin D–Rich Foods to Add to Your Diet
1. Mushrooms Make Their Own
While mushrooms don't naturally offer a high amount of vitamin D, they, like humans, can make it when they're exposed to UV light, with the help of a compound known as ergosterol. Researchers found that adding a single serving of UV light-exposed mushrooms resulted in a nearly 100 percent increase in vitamin D intake, according to a study published March 2021 in https://magicbricks-realestate.blogspot.com/2013/04/plot-owners-in-delhi-to-abide-by-new.html?sc=1687979292465&m=1
Growers such as Monterey Mushrooms produce
varieties high in vitamin D, but you have to read the labels. The vitamin D
amounts will vary depending on the amount of UV light the mushrooms are exposed
to, according to the Agricultural Research Service. A 3 oz serving of
UV-exposed white, portobello, or baby bella mushrooms from Monterey Mushrooms
has 400 IU.
Another good reason to eat ’shrooms? The same Food Science & Nutrition study found that a single 3 oz serving of mushrooms added to the menu increased intake of other micronutrients, including fiber, copper, phosphorus, potassium, selenium, zinc, riboflavin, niacin, choline, iron, thiamine, folate, and vitamin B6, without adding calories, carbohydrates, fat, or sodium.
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There are so many varieties of mushrooms
— white button, cremini, portobello, oyster, maitake, shiitake, to name a few —
and they’re delicious raw on salads or sautéed in omelets, salads, and with
pasta. Or try them in a more substantial mushroom dish, such as veggie-stuffed
portobellos.
2.Salmon Is
a Superfood With Vitamin D
Not only is
salmon a great option if you’re looking for protein to add to your diet, but
it’s also rich in the sunshine vitamin. According to the USDA, 3 oz of
cooked sockeye salmon has about 570 IU of vitamin D. The same amount of pink
canned salmon contains 465 IU, per the USDA. “In addition to vitamin D,
salmon is a great addition to anyone’s diet, with it also being a good source
of healthy protein and omega-3 fatty acids,” says Zanini. According to the NIH,
fish offer two critical omega-3s: eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA), which you must get through food. Omega-3s help keep
your immune, pulmonary, endocrine, and cardiovascular systems healthy.
Add salmon to your dinner
rotation with this flavorful Dijon-based recipe. Other cold-water fatty
fish, like mackerel and sardines, have similarly high levels of vitamin D, per
the NIH.
3. Swordfish
Can Be Great — in Moderation
Swordfish is
another favorite of Zanini’s. Three cooked ounces provide 566 IU, according to
the USDA, which nearly gets you to your daily recommended intake of
vitamin D. “The American Heart Association (AHA) recommends eating at
least two servings of fish per week, and this fish is versatile and tasty,” she
adds. The AHA advises children and pregnant women to avoid large
fish, such as swordfish, because they have higher levels of mercury
contamination than smaller, less long-lived species. For that reason, it’s
recommended to make swordfish no more than one of your two weekly servings of
fish.
Try swordfish in kebabs complete with
onions, green bell peppers, mushrooms, and cherry tomatoes.
4. Packaged
Tuna Is a Source of Vitamin D
Put a healthy twist on the
deli favorite in a whole-wheat tuna wrap or tuna pasta salad. “Tuna is
accessible, affordable, and shelf-stable, making it a great option for anyone,”
says Zanini.
5. Fortified Milk Offers a
Double Whammy: Vitamin D and Calcium
In addition
to being an excellent source of calcium, 8 fluid ounces (fl oz) of fortified
whole milk has 95.6 IU of vitamin D, per the USDA. According to the NIH,
that added vitamin D improves calcium absorption. Just be sure to check the
label of your favorite brand for its specs. Fortified plant-based milks, such
as soy and almond, can provide similar amounts of vitamin D.
Enjoy a cold 8 oz glass of
your preferred fortified milk straight, blend it into a smoothie, or use it to
whip up your choice of coffee drink.
6. Fortified Orange Juice Can
Give You a Healthy Start to the Day
One cup (8 fl oz) of
fortified orange juice can add 99.6 IU of vitamin D to your daily total, per
the USDA; the NIH recommends checking the label for
exact numbers because counts can vary. Serve a glass of OJ with breakfast or
add it to a mango strawberry smoothie, a delicious and portable morning meal.
Keep in mind that it’s generally healthiest to enjoy whole fruit rather than
its juice form, since the former still contains filling fiber, per Harvard Health Publishing, so drink juice in moderation.
If you have a health condition for which you
need to watch your carbohydrate and sugar intake, such as diabetes, it
may be best to get your vitamin D from another source. Work with your
healthcare team to figure out how much, if any, OJ is right for your diet.
7. Fortified Yogurt Makes for a Gut-Healthy Snack
Yogurt is a
convenient, tasty snack — and when consumed plain or with fresh fruit, it’s
healthy, too. This type of dairy is an excellent source of
good-for-the-gut probiotics, and reaching for a fortified variety
("fortified" is usually printed on the front of the packaging, but
sometimes it's on the nutrition label) will knock off between 10 and 20 percent
of your daily requirement of vitamin D, depending on the brand. Many fortified
varieties are flavored (meaning they’re likely to be sugar bombs), so read the
nutrition label to find out what you’re getting. The AHA recommends a max of 9 teaspoons (tsp) or 26 g of added sugar for
men per day and a max of 6 tsp or 25 g of added sugar for women per day.also read this
You can also use plain yogurt for preparing
vitamin D–enhanced appetizers, for example, a healthier deviled egg or kale and spinach yogurt dip.
8. Cereal Can Start Your Day
With Vitamin D
Ready-to-eat
fortified cereal typically gives you 40 IU of vitamin D per serving, per the
NIH, but it may provide more if you choose a more heavily fortified cereal,
like Raisin Bran, which has 60.2 IU per cup, notes the USDA. Fortified cereal can be a
solid base for a nutrient-rich, high-fiber meal — especially if you add
fortified low-fat or fat-free milk to your bowl for an extra 58.5 IU per half
cup, per the USDA. Or you can be
more adventurous and make a breakfast cookie that includes both fortified
cereal and vitamin D–fortified margarine.
9. Whole Eggs Have Vitamin D
and Other Micronutrients
Egg yolks have
historically gotten a bad rap for raising levels of LDL (“bad”) cholesterol, as Harvard
Health Publishing notes. But skipping them in
favor of egg whites means you’ll miss out on some of the protein and several of
the minerals in yolks, such as zinc and
selenium, which play a role in boosting your immune system. And you’ll miss out
on vitamin D, too. Two egg yolks contain roughly 65 IU, per the USDA, making them a good source. Yolks also contain dietary
fat, which your body needs to absorb fat-soluble vitamins like D.Read more
10. Sardines
Combine Vitamin D With Calcium, Omega-3s, and Protein
Fresh fish can be
pricey. If that’s holding you back, give canned sardines a try. They’re more
affordable than other forms of fish and are high in protein, heart-healthy
omega-3 fatty acids, calcium, and vitamin D. One can of sardines in oil offers
178 IU of the vitamin, according to the USDA. The underrated fish works
well on top of salads, as well as in pasta sauces and stews.Read more
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