Vitamin D can be produced naturally by the body, by getting direct sunlight.
In addition, you can also get this vitamin from food.
Some food sources of vitamin D include oily fish, mushrooms, and egg yolks.
The human body is composed of various systems and many features. For example, when the skin is exposed to direct sunlight, the human body can produce vitamin D. However, you can also get this nutrient from food sources of vitamin D.
Vitamin D is very useful for maintaining healthy bones, muscles, and nerves, as well as contributing to building the immune system. So, what are the healthy foods that can be a source of vitamin D? Let's see the discussion!
Food Sources of Vitamin D:
If you have concerns about not getting enough vitamin D from direct sunlight, eating some of the following vitamin D sources can be a solution:
1. Oily Fish
Oily fish, as well as oils from fish, contain high levels of vitamin D. Some of the fish and fish oil in question are:
- Cod liver oil
It contains 450 IU of vitamin D per teaspoon, which is 75 percent of the recommended daily requirement.
- Herring
It contains 306 IU per fillet (after cooking), which is 51 percent of the recommended daily requirement.
- Swordfish
It contains 706 IU per piece (after cooking), which is 117 percent of the recommended daily requirement.
- Salmon
One serving or 100 grams of farmed Atlantic salmon contains 526 IU of vitamin D, or 66 percent of the recommended daily requirement.
2. Mushroom
If you don't like fish, or if you're a vegetarian or vegan, certain mushrooms can be a good source of vitamin D. Several types of mushrooms contain high amounts of vitamin D, including:
- Raw maitake mushrooms
It contains 562 IU per 50 grams, which is 94 percent of the recommended daily requirement. Dried shiitake mushrooms.
It contains 77 IU per 50 grams, which is 12 percent of the recommended daily requirement.
- Portobello mushrooms
It contains 568 IU per 50 grams, which is 95 percent of the recommended daily requirement.
3. Egg yolk
People who don't eat fish should know that seafood isn't the only source of vitamin D. Eggs are another good source, as well as a great nutritional food. While most of the protein in eggs is found in the white, the fat, vitamins and minerals are mostly found in the yolk.
One of the vitamins contained in egg yolks is vitamin D. In a scrambled egg dish using two large chicken eggs, it contains 88 IU which is 15 percent of the recommended daily requirement.
4. Vitamin D Fortified Foods
Manufacturers add vitamin D to many commercially available foods. Foods like this are called foods fortified with vitamin D. Some of the foods and drinks in question are milk, orange juice, and cereals.
Those are some healthy foods that can be a source of vitamin D. Getting enough vitamin D is very important for maintaining bone health. The easiest way to get enough vitamin D is to regularly spend time outside, making sure your arms, face, and legs are exposed.
Depending on a person's diet and health condition, if the intake of vitamin D is still not sufficient, it can be added from supplements.
However, you should first consult this with your doctor. You can make an appointment with a doctor at the hospital.