Healthy Foods that is rich in vitamins and minerals play an important role in keeping our body healthy. When we talk of vitamins, Vitamin D is one essential component that your body needs for optimum bone health. It also offers protection against heart diseases, diabetes, and even certain type of cancers. Well, there are many sources from where you can get a regular dose of this vitamin, such as sunlight, food, and health supplements.
In this article, we have compiled a list of the best healthy foods item that are rich in Vitamin D. Don’t forget to check them out:
1. Organic Soy Milk
Soy milk is low in saturated fats and high in protein, calcium, and Vitamin D. This plant-based milk made from dry soybeans is also rich in iron and Vitamin C. Make sure to buy organic soy milk to yield maximum health benefits.
2. Organic Mushrooms
Another healthy foods that is rich in Vitamin D is a mushroom. This is because it grows in sunlight. Besides vitamin D, it is a rich source of several B vitamins. The best is to choose organic mushrooms that are grown without dangerous fertilizers or pesticides. Also, look for varieties that are dried in natural sunlight as not all varieties and types have the same amount of Vitamin D content.
Salmon can’t be skipped when it comes to healthy food items that are rich in vitamin D. SDA’s FoodData Central confirms about 361-685 IU of vitamin D in 3.5 ounces of salmon. We recommend you to prefer wild salmon as it has even higher levels of the vitamin.
4. Cod Liver Oil
If you don’t like eating fish, you can take cod liver oil for a daily boost of vitamin D. Besides being a great source of vitamin D, this health food supplement also has omega-3 fatty acids and vitamin A. Just make sure to take the oil in appropriate quantity as overdose can increase vitamin A content in your body which can result in toxicity.
5. Orange Juice
Who doesn’t love orange juice? Healthy and nutritious, it is one of the best juices out there. Orange juice is rich in vitamin D, vitamin C, and dietary fiber. So, have a glass of fresh orange juice every day in the morning. Remember to prepare the juice from organic oranges.
6. Egg Yolks
While egg white is a rich source of protein, egg yolks have most of the vitamins & minerals including Vitamin D. So, eat an omelet to get sufficient Vitamin D. Add some organic vegetables to boost the nutritional value. Also, make sure to prepare your omelet with organic eggs.
7. Swiss Cheese
Swiss cheese not only has vitamin D but it is also rich in vitamin K and calcium. Easy to shred, this cheese can be used to make snacks and salads. Use organic cheese to cook your dishes.
8. Canned Tuna
Healthy foods staples like canned tuna make a great pantry item. Other than vitamin D, it is a good source of protein too.
Other Effective Ways to Get Daily Dose of Vitamin D:
- Spend some time out in the sun. If you are worried about getting tanned, apply sunscreen and wear a hat.
- Take natural vitamin D supplements.