Top 10 vitamin D foods
There are various ways in which you can incorporate vitamin D foods into your diet. The option of vitamin D- rich foods is readily available and if you are a non-vegetarian or even a vegetarian, then it is much easier for you to avoid health issues arising from vitamin D deficiency. The most easily and naturally available source of vitamin D is sunlight.
Vitamin d is produced in the body when it is exposed to UVB rays in direct sunlight. In fact, UV rays or sunlight is the best natural source of vitamin D.UV rays convert chemicals present on your skin into vitamin D3, which are then sent to the liver and kidneys and transformed to active vitamin D. It is rightly said that the more time you spend in the sun, the more vitamin D is produced in your body. Exposing your face, hands, and neck for about 30 minutes will do a lot of good. But make sure you always wear a good quality sunscreen lotion with both UVA and UVB protection
1. Fish/Sea fish
Fish has the highest amount of vitamin D. Especially. Fatty fish. Salmon fish is the best source of vitamin D in fish. Also, the amount of vitamin D in fish is different from one species to another. In 100g of fish,100 to 850 I; U of vitamin D is found.
2. Cod liver oil
Cod is a type of fish found in the deep of the Atlantic Ocean. The size of this fish is very big. And the oil that is made from the liver of this fish is called cod liver oil. Cod liver oil is the best source of vitamin D as well as it is also rich as vitamin D is found. About 450 international units(I.U.) are found in one teaspoon of cod liver oil. So for those who do not like to eat non-veg or fish, cod liver oil is very beneficial.
3. Canned tuna
Tuna is a fish mostly found in the Indian Ocean. Tuna fish is high in Omega-3, vitamin K, and vitamin B, which are also good for our health. In 100 grams of tuna fish, 85 I. U of vitamin Dis was found. Whereas Canned Tuna is also a good source of vitamin D as 268 I.U. of vitamin D is found in 100g of Canned Tuna. Because of its good taste and ease of storage, canned tuna is popular among consumers. It is also often less expensive than purchasing fresh fish
4. Fortified Milk/Standard Milk Formulae
Vitamin D is not found in the high quantity in the milk of cows and buffalo. Only 1 I: U of vitamin D is found in 100g cow milk. For example, if someone drinks half-life of cow or buffalo milk a day, he will get 5 international units of vitamin D which is very little. Apart from this, the products made of milk, such as curd, paneer, and many more, also contain vitamin D in very few quantities. That's why this milk does not fulfil the requirement of vitamin D.
And because of all these reasons, some people prefer to drink fortified milk because fortified milk contains a high amount of vitamin D. Fortified milk is also similar to normal milk
5. Egg yolks
For those who do not like to eat fish, egg yolks are a very good option for vitamin D. vitamin D in the white portion of an egg is negligible, but it is found in a good amount in the yellow part. In Egg Yolks, 125 IU per 100 grams of vitamin D is found, which is a very good option for those who like to eat eggs.
6. Mushrooms
There are very few foods in vegetarian foods in which vitamin D is found; one of the mushrooms. Those who don't eat non-vegetarian foods can get vitamin D from mushrooms. The mushrooms that grow in sunlight are rich in vitamin D; in other words, the amount of vitamin D found in those mushrooms is high compared to other mushrooms that do not grow in sunlight (Indoor Mushrooms). 75 to 450 IU per 100 grams of vitamin D in different mushrooms is found. So that's why Mushrooms are an excellent source of vitamin D.
7. Soy milk
We know that vitamin D is not found in any milk in great quantities, but we fortify the milk, and it increases the amount of vitamin D in it. Today, many types of milk are found in the market, and one of these milk is soy milk. Soy milk is made from soybeans. Soy milk is prepared by grinding peeled soybeans and mixing them with milk. That's why this milk is called soy milk. Vitamin D is found in good quantities in soy milk. In 100 grams of soy milk,20-50 I. U of vitamin D is found
8. Breakfast Cereal
Breakfast Cereal is also a good source of vitamin D. Generally; people prefer to eat cereal for breakfast. It is supposed to be a healthy breakfast for everyone. In Breakfast Cereal, besides vitamin D, minerals, protein, carbohydrates, and fiber are also found in good quantity. In 100 grams of Breakfast Cereal, 20-150 IU of vitamin D is found. So that's why Breakfast Cereal is also a good option
9. Pork Chops
Pork chops are a piece from the meat of a pig in simple language. Pork chops are similar to other meat chops. Pork chops are taken perpendicularly to the pig spine and are usually ribs or vertebrae. Pork chops are a good source of vitamin D. In Pork chops, 20-50 I: U. Per 100 grams of vitamin D is found. Pork chops are also a non-vegetarian vitamin D source of food
10. Caviar
Caviar is one of the favorite food of rich people. Caviar is the eggs of unfertilized fish, called roe. The best quality of Caviar we get from wild sturgeon fish species, and this species is found in the Caspian Sea. Caviar is also o good source of vitamin D. In 100 grams of Caviar, nearly 100-120 IU of vitamin D is found. The cost of 1 kg Caviar is around 30 to 35 lakhs.
Conclusion
So, in this article, we have seen some different food sources in which vitamin D is found in high quantities. Overall, sunlight is the best source of vitamin D, and for using sunlight, we don't have to pay any money. So take out at least 20 to 30 minutes every day and sit in the presence of sunlight.
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