Vitamin D, a.k.a. the “sunshine vitamin,” is essential for maintaining optimal health. Its role in bone health, immune function, and overall well-being is well-documented, making it a crucial nutrient in our diets. Vitamin D is usually produced in your body naturally with sun exposure. However, in areas where sunshine is limited, we would have to rely on foods to boost our vitamin D levels.
Whether you’re looking to improve your diet or considering a vitamin D supplement, this guide will provide you with the information you need to make informed decisions about your health. By understanding the sources and benefits of vitamin D, you’ll be better equipped to address any deficiencies and enhance your overall well-being.
This blog post, we will explore 7 vitamin D-rich foods and delve into the science-backed benefits of this vital nutrient.
How Much Vitamin D Should We Take Daily?
Many individuals suffer from vitamin D deficiency. According to the Recommended Dietary Allowance (RDA), adults aged 19 years and older should consume 600 IU (15 mcg) of vitamin D daily. For adults aged 70 years and older, the recommended intake is 800 IU (20 mcg) per day. Continue reading to discover the 11 vitamin D food sources to meet your daily needs.
7 Vitamin D Food Sources
Fatty Fish
Fatty fish like salmon, mackerel, and sardines are excellent natural sources of vitamin D. They also offer a healthy dose of omega-3 fatty acids, which benefit heart and brain health. Wild-caught fish contains more vitamin D, so next time when you are buying salmon, you may opt for the wild-caught fish over the farmed ones.
Consuming fatty fish can help improve bone health, reduce inflammation, and support cardiovascular health. Omega-3 fatty acids in these fish also play a crucial role in brain function and may reduce the risk of neurodegenerative diseases.
Cod Liver Oil
Cod liver oil is a traditional remedy that has been used for centuries to prevent and treat vitamin D deficiency. A single teaspoon of cod liver oil can provide the recommended daily intake of vitamin D, making it an excellent supplement option. There are lots of over-the-counter supplement options for cod liver oil you can choose from, usually comes in the firm of liquid or soft gel.
Cod liver oil can taste fishy and if you do not like the fishy taste, some brands do offer tasteless ones or ones with lemony flavour like the Arctic-D Cod Liver Oil, Lemon offers by Nordic Naturals; or from Carlson Wild Norwegian Cod Liver Oil with natural lemon flavour.
In addition to its high vitamin D content, cod liver oil is rich in vitamin A and omega-3 fatty acids. These nutrients work together to support immune function, promote healthy vision, and reduce inflammation.
Egg Yolks
Egg yolks are another good source of vitamin D, especially for eggs from free range chickens that also have plenty of sun exposures. The vitamin D content in egg yolks can vary, but they are still a convenient and versatile food to include in your diet.
Besides vitamin D, egg yolks contain essential nutrients like choline, which supports brain health, and lutein and zeaxanthin, which promote eye health. Including egg yolks in your diet can help maintain healthy cholesterol levels and provide a protein boost.
Fortified Foods
You may not be aware of, but many foods are fortified with vitamin D to help people meet their daily requirements. Common fortified foods include milk, orange juice, cereals, and plant-based milk alternatives like soy and almond milk.
Fortified foods make it easier to get enough vitamin D, especially for individuals with dietary restrictions or limited sun exposure. They can also provide additional nutrients like calcium, which works synergistically with vitamin D to support bone health.
Mushrooms
Mushrooms are unique among plant foods because they can synthesize vitamin D when exposed to sunlight. Wild mushrooms, such as chanterelles and morels, and commercially grown mushrooms treated with ultraviolet light are particularly good sources. For your breakfast choice, another choice on top of the fortified cereals and milk, you can consider making an omelette with eggs and mushrooms, combining two vitamin D rich food in one dish.
Mushrooms not only provide vitamin D but also contain antioxidants and other bioactive compounds that support immune function and may have anti-cancer properties. They are also low in calories and high in fiber, making them a healthy addition to any diet.
Oyster
Oyster is a seafood that is high in vitamin D and low in calories and fat. It is also high in vitamin B12 and zinc to support immune function. Being high in antioxidant, which can protect us from chronic inflammation. Next time when you are considering what to eat for dinner, apart from eating oyster raw, you may cook oyster with scallions and egg, another vitamin D rich food to create an oyster omelette.
Benefits: Oysters are nutrient-rich, apart form vitamin D, they are rich in zinc, iron, and and vitamin B12. They support immune function, promote heart health, boost brain function, and improve skin health. Additionally, they offer sustainable seafood options.
Canned Tuna
Canned tuna is a convenient and affordable source of vitamin D. Light tuna, in particular, tends to have higher vitamin D levels compared to white or albacore tuna. There are usually canned tuna in water or in oil. For fat loss and to reduce your overall calories intake, choose the canned tuna in water instead of the ones in oil.
In addition to vitamin D, canned tuna provides protein, omega-3 fatty acids, and essential minerals like selenium. Regular consumption of canned tuna can support heart health, brain function, and muscle maintenance.
Benefits of Vitamin D
Vitamin D plays a crucial role in several bodily functions, and its benefits extend beyond bone health. Here are some science-backed benefits of vitamin D:
1. Supports Bone and Teeth Health
The main benefit of vitamin D is essential for calcium absorption in the gut, which is necessary for maintaining strong bones and teeth. Adequate vitamin D levels help prevent rickets in children and osteoporosis in adults, conditions characterized by weak bones.
2. Boosts Immune Function
Vitamin D may help to strengthen the immune system, enhancing the body’s ability to fight off infections and diseases. Research has shown that adequate vitamin D levels can reduce the risk of respiratory infections, including the flu and COVID-19.
3. Reduces Inflammation
Vitamin D has anti-inflammatory properties that can help inhibit chronic inflammation, which is linked to various diseases, including heart disease, diabetes, and autoimmune disorders. Maintaining optimal vitamin D levels can improve overall inflammatory markers. For more tips on how to reduce inflammation, you may checkout this blog post for more information.
4. Supports Mental Health
Emerging research suggests that vitamin D plays a role in mental health and mood regulation. Low vitamin D levels have been associated with an increased risk of depression, anxiety, and cognitive decline. Therefore, vitamin D is also known as “the happy hormone”. Supplementing with vitamin D may help improve symptoms and support overall mental well-being.
5. Enhances Muscle Strength
Vitamin D is crucial for muscle strength. A study found that people with vitamin D deficiency were more likely to lose grip strength, an indicator of overall muscle strength. Vitamin D aids in muscle repair, contraction, protein synthesis, and muscle growth. Deficiency can lead to muscle weakness and a higher risk of falls, especially in older adults.
6. Supports Weight Management
Some studies indicate that vitamin D may influence weight management and body composition by reducing the formation of new fat cells in the body. Adequate vitamin D levels are associated with a lower risk of obesity and improved metabolic function, though further research is needed to establish strong causal links.
Addressing Vitamin D Deficiency
Despite the importance of vitamin D, deficiency is common, affecting millions of people worldwide. Factors such as limited sun exposure, darker skin pigmentation, diet, and certain medical conditions can increase the risk of deficiency.
Symptoms of Vitamin D Deficiency
Vitamin D deficiency can manifest in various ways, including:
- Fatigue and tiredness
- Bone pain and muscle weakness
- Depression and mood changes
- Frequent infections and illnesses
How to Prevent Vitamin D Deficiency
To maintain optimal vitamin D levels, consider the following strategies:
- Spend time outdoors in the sunlight with bare skin exposing to the UV light, especially during midday when UVB rays are most intense. This means wearing clothing that covers most part of your body will not do the trick to increase your vitamin D levels. Do note that if you apply sunscreen, this will reduce the vitamin D absorption rate significantly.
- Include vitamin D-rich foods in your diet, such as those mentioned above.
- Get your vitamin D levels checked regularly through a blood test to ensure you are maintaining adequate levels.
- Consider taking a vitamin D supplement, especially during the winter months or if you have limited sun exposure. There are vitamin D3 and vitamin D2. Some experts cite vitamin D3 as the preferred form, since it is the one that you produce in your body naturally and found in most foods that contain that vitamin naturally. When choosing vitamin D supplement, you may consider to choose one with higher dosage of vitamin D that sufficiently provides the minimum requirement of daily vitamin D. Here are a few options that you may opt for:
Sports Research Vitamin D3 + K2 with MCT Oil: vegan and gluten-free formula with vitamin K2 that activates the protein which integrates calcium into bone.
ForestLeaf Vitamin D3 50000 IU: for tasteless formula and vegetarian friendly
This post was all about the importance of vitamin D and where are the best sources to get them from your diet. Vitamin D is a vital nutrient that offers numerous health benefits, from supporting bone health to boosting immune function and your mood. By including vitamin D-rich foods in your diet and considering a vitamin D supplement, if necessary, you can ensure you are meeting your daily requirements and reaping the benefits of this essential vitamin.
Remember, maintaining adequate vitamin D levels and a well-balanced nutritious diet are crucial for overall health and well-being. Whether through diet, supplements, or sun exposure, make sure you are giving your body the “sunshine vitamin” it needs to thrive.
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