Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, cell growth, and alleviation of inflammation.
Deficiency of Vitamin D can lead to weak immunity, poor hair growth, osteomalacia, osteoporosis, high blood pressure, depression, and an increased risk of cancer. On the other hand, excessive vitamin D intake can cause the body to absorb too much calcium leading to an increased risk of heart diseases and kidney stones.
Vitamin D is mainly produced by the body when the skin is exposed to sunlight. This accounts for approximately 90% of our total vitamin D; only 10% comes from food.
The problem is that up to 50% of the world population doesn’t get enough exposure to UV rays; that’s why you have to supplement this deficiency with food sources rich in vitamin D.
Here is a list of the top 5 foods rich in vitamin D.
Vitamin D rich foods:
- Fatty fish
- Mushrooms
- Cod liver oil
- Cow milk
- Almond milk
Fatty fish
Via: Nutrition Advance – Vitamin D sources
Fatty fish such as salmon, tuna, and mackerel are great sources of vitamin D. According to the United States Department of Agriculture, 100 grams of salmon contain 526 IU of vitamin D.
Besides, 100 grams of tuna – a more accessible and affordable source – contain 268 IU of vitamin D. However, you have to be careful while consuming canned tuna because it contains methylmercury. It’s a toxin that is found in many types of fish and can cause serious health problems. Light tuna is always a better option than white tuna.
Mushrooms
Via: USDA – Vitamin D food
Good news for vegans. Mushrooms are a rich non-animal source of vitamin D2. While it is not as effective as vitamin D3 that is found in animal sources, it helps raise Vitamin D in the blood. As our bodies synthesize vitamin D when exposed to sunlight, mushrooms have the same effect. The percentage of vitamin D2 found in mushrooms varies according to the method of growth.
Cod liver oil
Via: Banner Health – Top 10 vitamin D foods
Certain types of fish work as great sources of vitamin D. However, not all people include fish in adequate amounts in their diet. Cod liver oil supplement can be a good substitute. A teaspoon or 4.9 ml of cod liver oil contains 450 IU of vitamin D. This provides 75% of a person’s recommended daily intake. Cod liver oil is also rich in vitamin A and omega-3.
Cow milk
Via: Times of India – Foods that have vitamin D
Cow milk, by nature, doesn’t contain vitamin D. However, many brands of UHT milk in the market are fortified with vitamin D. Every 237 ml of fortified cow milk contains about 115-130 IU of vitamin D.
Almond milk
Credits: Aysegul Sanford – Vitamin D in milk
Another good source of vitamin D for vegans and lactose-intolerant people is almond milk. Just like cow milk, almond milk is fortified with vitamin D. A cup of almond milk contains 2.62 micrograms of vitamin D. This is an adequate amount that can prevent vitamin D deficiency if consumed regularly.
Further reading:
- Why Is Vitamin D Important?
- Top 10 Benefits of Vitamin E For Your Hair and Skin
- Foods and Vitamins to Boost your Immune System Against Coronavirus
Sources used in this article:
- 7 Healthy Foods That Are High in Vitamin D – Healthline
- Fish, salmon, Atlantic, farmed, cooked, dry heat – US Department of Agriculture
- Fish oil, cod liver – US Department of Agriculture
- Vitamin D, cod-liver oil, sunlight, and rickets: a historical perspective – National Library of Medicine
- Milk, nonfat, fluid, with added vitamin A and vitamin D – US Department of Agriculture
- What are the best dietary sources of vitamin D? – Medical News Today
- Foods High in Vitamin D – WebMD
- 7 benefits of almond milk – Medical News Today
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