Vitamin D is generally known to be the miracle vitamin that makes your bones stronger, your cancers fewer, diabetes rarer, and life presumably a little longer. Although our bodies are actually capable of producing its own vitamin D, external supplements through diet is still generally required.
So, if you are one who eats to live, searching for the right foods that are the top sources of vitamin D3, you’ve found your way to the right article.
1. Fish Your Way into Those D3s
Fatty fish should most definitely be your number one go-to source of vitamin D3 for its versatility, availability and nutrition value. This includes everything from trout, canned tuna, mackerel, smoked salmon, sardines and more.
Most types of fish meet up the recommended dietary allowance of 600 international units (IU’s) of Vitamin D3 set by the Institute of Medicine.
2. Cereals to Start Your Day
This popular breakfast meal is a great way to start your day with good D3 intake. Many cereals are fortified with vitamins and minerals, including vitamin D; however it is always wise to check as this may vary sometimes. On average, these cereals usually have around 100-200 IU of vitamin D per serving.
Pair your multi-grain or whole-grain cereal with some fortified orange juice and you’re good to go for the day!
3. Eggs (You Win Some, You Lose Some)
Now, although it is quite well known that having the egg yolk usually gives you a few extra calories, in order to gain vitamin D3 you’re going to have to look past that and just jump into the yolk regardless. It is said that two large free-range eggs can hold about one-eighth of your recommended dose of vitamin D.
Egg yolks are also a great source for vitamin A which does wonders for your eyesight. So go raid the nearest local farm for the best eggs and start asking for Sunny Side Ups!
4. Pork Nights
A good barbeque dinner usually calls for great pork, and this is another delicious way to raise your vitamin D3 levels. Besides providing nearly 7 percent of your daily recommended allowance of vitamin D, pork is a great source of muscle-building lean protein.
Pork ribs, in particular, are rich in vitamin D, but it’s also important to look out for the fat content!
5. Margarine (Dairy Can Do No Wrong)
Lucky for us, UK is one of those countries where it is required by law for margarine to contain vitamin D. Margarine is also one of those ingredients that have become a great substitute for butter (which is an absolute must for all lovers of food! ).
It is also best you to opt for soft or liquid margarine for your “bad” cholesterols to be substituted.
6. Cheese To Please Your Appetite
If this isn’t the best thing on the list I do not know what is. Cheese happens to be one of the top sources of Vitamin D3 along with the most common element in food. Moreover, Ricotta cheese is also said to have five times the amount of Vitamin D found in other cheese!
7. Fortified Soy Products for the Win
Lately soy products are taking over the department stores with their milk, and yoghurt products. While Soy milk has a 297-311 IU D3, soya yoghurt provides 161 IU of vitamin D3. Both can be found in various flavours, option of nonfat and with added calcium too.
Another soy product that you are most likely to know of is tofu (lite and firm). Tofu is great in terms of D3 containment and for cooking.
8. Chicken, Turkey and Duck
Sometimes you may even want to control your saturated fat intake. If such is the case, then you should definitely go for chicken, turkey or duck.
These foods do a great job of maintaining enough protein and D3 in your body that is necessary for protein building.
9. An Orange Life
Orange is a fruit that is usually fortified with D3. In fact, a cup of orange juice (fortified with calcium and vitamin D) offers 259 IU of vitamin D which surpasses that of even Milk.
Therefore, I highly recommend that you add orange juice to your daily diet if you wish to raise your D3 consumption.
10. Room for some Mushroom
Lastly, I bring to you, the ultimate veggie that is natural and an excellent source for vitamin D3: Mushrooms. Whether they’re pan-fried, cooked or baked mushrooms are instrumental in shooting your Vitamin D levels up. They are tasty as they are nutritious.
Impressively enough while canned mushrooms provide 168 IU of vitamin D3; a cup of sliced white mushrooms offer 164 IU vitamin D3.
The Biggie – Sunlight!
Although we have only spoken about foods, nothing beats the most natural source which is sunlight. If you are vitamin d deficient or aren’t getting enough of the required vitamin d intake, then at least try to get outside and take in some sunshine.
It’s not always possible to get the required intake from the sun but every little helps.
So, are you ready to revamp your diet and tap into the vitamin D3s that these foods have to offer?
It’s never too late to start and before you know it the amazing benefits of this vitamin will be doing your body good in no time.
Vitamin D3 is so very sought after in capsules and supplements, but with these delicious items available you won’t have to rely on them too much.