TOP FOOD SOURCES OF VITAMIN D

Vitamin D is produced when your body is exposed to sunlight. It is the vitamin which helps to make your bones strong and also strengthen up your immune system. However, 50% of the world do not get enough sunlight that’s the reason they are having deficiency of vitamin D.

Some people stay indoors and do not take diet which is good in vitamin D, they also suffer from vitamin D deficiency.

If you can’t get enough sunlight due to any reason, must add this vitamin in your diet because it is necessary to have it on daily basis in order to stay healthy and fit.

Here are some of the foods that are rich in vitamin D:

COD LIVER OIL:
It is the main supplement, if you do not like to eat fish, you can take cod liver oil in your diet, this oil is the key to gain specific nutrients that are not available in other sources.

It is the best source for vitamin D. It has been used for many years to treat the deficiency in children. It is also the best source of vitamin A.

EGG YOLKS:
Those people who do not eat fish, they should know that seafoods are not the only option for them to obtain vitamin D. Egg is the good source of having proteins, minerals, fats and vitamins.

MUSHROOMS:
Mushrooms are the only plant which are high in vitamin D. They synthesize vitamin D when they are exposed to sunlight as humans.

However, mushrooms produce vitamin D2, whereas humans produce vitamin D3.

COW’S MILK:
Cow’s milk is a best source for calcium, phosphorus and riboflavin.

It is most commonly type of milk.

SOY MILK:
Since vitamin D is found only in animal products, vegetarians are at an especially high danger of not getting enough.

That is why plant-based milk substitutes like soy milk are fortified with this supplement, different nutrients and minerals normally found in cow's milk.

CEREAL AND OATMEAL:
Some cereals and oatmeal are also enriched with vitamin D. They add a solid dose of vitamin D to your diet. They give you 40 IU of vitamin D per serving.

CANNED TUNA:
Most of the people like canned tuna because of its flavor and easy storage methods. It is also cheaper than a fish. It is also a good source of vitamin K and niacin.

HERRING AND SARDINES:
Herring is a fish which is sold all over the world. It is served raw, canned, smoked or pickled. This fish is a great source of vitamin D.

If you do not like to eat fresh fish, pickled herring is also a good source of vitamin D.

Pickled herring also contains sodium that most of the people consume it too much of.

SALMON:
Salmon is a fish which is enriched in vitamin D.

Wild salmon contains 988 IU of vitamin D in a single serving on the other hand farmed salmon contains 250 IU, on average. It is rich in Omega-3 fatty acids, rich in vitamin B and reduces the risk of heart disease.