Are you tired of trying various ingredients but not getting the desired results for your body? Is your body lacking the right amount of nutrients, even with the consumption of various food items? This could be because your body is not getting the proper amount of vitamin d from the vit d sources. Yes, it is vitamin d that you are lacking and not getting the desired nutrition for your body. The relationship between the best vitamin d foods and the proper growth of the body has been realized from many years. It is suggested even by the doctors that you should include the foods high in vitamin d in your diet for making your body and bones stronger.
What Is Vitamin D?
Vitamin d is fat-soluble secosteroids which help in the proper and desired absorption of calcium and other nutrients in the body. The consumption of vitamin d rich foods provides enough protection to the body for fighting against various diseases.
There are various natural sources of vitamin d from where you can get the desired amount of this vitamin and can make your body get the needed benefits. You can also try getting the desired dose of vitamin d from sunlight or the various supplements available in the market.
Why Is Vitamin D So Important?
You must have heard your elders and many health experts about the importance of vitamin d foods. Have you ever wondered what makes vitamin d rich foods so crucial for body growth? Well, with the proper consumption of vitamin d, your body gets prepared for the desired absorption of calcium and other nutrients which helps in the proper functioning of the body.
Other than this, the various vitamin d food items help the children as well as adults with the prevention of various health diseases. With the right consumption of vitamin d vegetables and vitamin d fruits, you can make your bones strong and also help your body grow in its best form.
The Recommended Dosage Of Vitamin D:
When taken in the adequate dosage, the vitamin d rich diet is considered to be safe for the users. Therefore, it is essential to have an idea of the recommended dose of vitamin d after the proper consultation with the health experts.
Also, the daily recommended dose of vitamin d varies from person-to-person and also depends upon the problem for which you have suggested the intake of vitamin d. But in general, the daily recommended intake dose of vitamin d should be in between 1000 and 4000 IU.
How To Incorporate More Vitamin D Foods In Your Diet?
Most of the health experts suggest including the various good sources of vitamin d so that you can get the best benefits from vitamin d. if you too are looking for the multiple ways in which you can add more vitamin d foods in your diet, then you should consume foods that have vitamin d in them.
You can also try getting the desired amount of vitamin d from sunlight or from taking the vitamin d supplements. You should keep looking for the best vitamin d foods that you can include in your diet and daily routine.
Best Vitamin D Foods List In India:
These are the various foods that contain vitamin d which you can include in your diet for providing your body with the desired benefits. You can get vitamin d from the various vit d sources as well along with the supplements available in the market.
The best amount of vitamin d can be included by consuming the various vitamin d vegetables and vitamin d fruits in your diet. Take a look at these food items and the amount of vitamin d that they contain before consuming them.
1. Salmon:
The ocean grown salmon is one of the most abundant sources of vitamin d and thus should be included in the diet. The only thing that you should take care while consuming salmon is that it should be obtained from the natural source and not from any artificial ways. Only then, salmon can be counted as one of the foods to increase vitamin d for your body growth.
With the consumption of salmon, you can provide your body with the desired amount of vitamin d and thus prevent it from possible health diseases. Salmon contains about 361 to 685 IU of vitamin d in them.
2. Cod Liver Oil:
If you are thinking about what to eat for vitamin d, then one of the best answers to this is cod liver oil. If you are not too fond of eating fish as the primary source of vitamin d, then cod liver oil is the perfect alternative. It is an excellent source that is rich in vitamin d and contains about 450 IU of vitamin d in them.
Cod liver oil is also a rich source of vitamin A, and thus it not only eliminates the deficiency of vitamin d but also provides many other benefits to the body which facilitates its growth and prevention from the various diseases.
3. Shrimp:
Just like the many other seafood’s, shrimp is also considered as one of the vitamin d food sources. However, shrimps are safe to be consumed for satisfying the required amount of vitamin d as they are deficient in fat and thus reduces the harmful effects on the body. The consumption of shrimp helps the body to get the desired amount of vitamin d.
Shrimp contains 152 IU of vitamin d in them which makes them one of the best vitamin d food sources. Also, as they are low in the fat content and thus reduces any possible side effects on the health of the consumers.
4. Mushrooms:
Mushrooms are the only plant source of vitamin d foods. To be specific, unlike the other vitamin d3 foods, mushrooms are rich sources of vitamin d2 which are quite essential for the body. The locally grown mushrooms can provide up to 130- 450 IU of vitamin d.
It is beneficial if you can include the wild mushrooms in your diet as they can offer up to 2300 IU of vitamin d to the body. Mushrooms are one of the vitamin d foods for vegetarians which they can enjoy for getting the desired amount of vitamin d, according to their requirements and body needs.
5. Egg Yolks:
The people, who are not that comfortable with the consumption of fish, can try the other alternative rich source of vitamin d and that are the egg yolks. The egg yolks are not only considered as the foods that contain vitamin d but also are known to enrich the body with the desired nutritional value needed.
The egg yolks contain around 18-39 IU of vitamin d. This may not appear to be very high but the overall nutrition of egg yolk proves to be really beneficial for the growth of the body. You can include some of the egg yolks in your diet and fetch their benefits.
See More: Vitamin E Rich Foods
6. Orange Juice:
If you don’t find any idea of how to get vitamin d from food, then you can try getting the same using orange juice. There can be many cases when the people are vegetarian and have lactose reactions, in this case, orange juice becomes the ultimate saviour. That is why in most of the countries, orange juice is fortified with vitamin d.
Orange juice can provide you with around 142 IU of vitamin d with which you can provide your body with the desired amount of vitamin d. Grab a glass of orange juice for your breakfast and get all the needed nutrients of vitamin d from that.
7. Canned Tuna:
Many people enjoy canned tuna just because of its flavours and taste. But do you know that it is also one of the best sources of vitamin d? Yes, the consumption of canned tuna can help in removing the deficiency of vitamin d from the body and thus helps in enhancing the growth of the body.
On average, canned tuna contains 236 IU of vitamin d in them which is sufficient for the daily needs of the body. However, you may not eat it in excess quantity as it contains a toxin which when build up in the body can cause many serious health problems.
8. Beef Liver:
Beef liver is one of the essential sources in the vitamin d rich food list as it provides the daily requirements of vitamin d most easily and simply. You don’t have to do anything special with the beef liver to get the required amount of vitamin d, just simply eat beef liver.
As the beef liver is organ meat it completes the desired amount of vitamin d which most of the other meats fail to provide. In general, the beef liver contains 149 IU of vitamin d, which tends to complete the desired requirement of vitamin d, unlike the other meats.
9. Milk:
Milk is one of those nutrients which people drink for enriching their body with calcium, phosphorus, and other vitamins. But not many of them are aware that milk can also help them for getting the desired amount of vitamin d. Vitamin d milk is something that people are still not aware of.
The milk sometimes is fortified with vitamin d which tends to provide the required amount of vitamin d to the users. Milk contains around 130 IU of vitamin d for its users which tends to be quite helpful in delivering the desired amount of vitamin d for the body’s need.
10. Oysters:
Oysters are not only tasty and delicious but also rich in various nutrients and vitamins. Out of the many vitamins that oysters contain, vitamin d is one of them. Since oysters are less in calories, they are also considered as the best source of vitamin d which has very minimal health risks to the consumers.
Oysters contain about 320 IU of vitamin d in them which are enough for satisfying the daily consumption of vitamin d in the body. Oysters are the perfect answer when looking for what foods are rich in vitamin d.
See More: Vitamin K Rich Foods
11. Soy Products:
As most of the vitamin d rich food list contains the name of animal products or the seafood products, it is likely the case that the vegetarian people don’t get much of the sources for getting enough vitamin d. It is with the use of soy products that the vegetarian people can get the desired amount of vitamin d for their body needs.
There are various soy products available which can offer the desired amount of vitamin d for the body’s efficient growth. On average, soy products offer 99 to 119 IU of vitamin d to all the vegan and vegetarian people.
12. Butter:
Butter is another source which is rich in vitamin d. Most of the people consider butter as a fatty substance that can increase the number of problems. But as a surprise to this, butter is one of those resources which deliver them with around 25-27 IU of vitamin d for their body growth.
Other than getting the required amount of vitamin d from butter, you can also take the benefits of vitamin d in cheese and vitamin d sunlight. You can include some of the butter content in your diet and can quickly get the right amount of vitamin d for your needs and body requirements.
13. Fortified Cereals:
Other than the dietary sources of vitamin d, there are many other food sources of vitamin d which are fortified with this vitamin. The fortified cereals are so that they are specially made for people who are not getting the desired amount of vitamin d from the available sources. The fortified cereals are one of the food sources which are given the nutrients of vitamin d using the artificial means and according to the need of the person.
The IU value of the fortified cereals depends upon the need for which they are being fortified. It could be as low as 15 IU and can be as high as the need be.
14. Caviar:
With 232 IU of vitamin d, caviar is one of the richest sources in the vitamin d rich food list. Along with vitamin d, caviar is also a rich source of iron as well. Therefore, it is considered one of the best ingredients for getting the desired amount of vitamin d. The regular consumption of caviar along with the adequate amount of vitamin d can help in curing and preventing the heart-related diseases.
You can also use caviar for bodybuilding as it contains the desired amount of protein as well. Also, as caviar is inexpensive, it can be acquired by anyone and in whatever quantity.
15. Mackerels:
If you want to avoid the risk of cancer, then there can be no better food than mackerels. These are one of the best sources of vitamin d and can help in reducing the risk of cancer-causing cells. It helps the food to get the right nutrients along with vitamin d to fight against cancer problems. It also offers zinc and calcium to its consumers.
However, as this fish has a high nutritional value, it is often suggested to be avoided by the doctors during pregnancy. In all the other cases, you can take the benefits of 540 IU of vitamin d from mackerels.
See More: Zinc Rich Foods
16. Ricotta Cheese:
Ricotta cheese is one of the cheeses that provide the body with the right amount of vitamin d by avoiding other health risks. It is less in calories and saturated fat and thus can be consumed by anyone without any fear. Ricotta cheese helps in promoting the right growth of the body by delivering its 25 IU of vitamin d.
Ricotta cheese has been suggested by most of the health experts to make the use of ricotta cheese instead of other cheese. It acts in its best form for providing the body with the desired benefits with very minimal health risks and problems.
17. Halibut:
This salt fish is also one of the essential names in the vitamin d3 food list which is essential for the growth of the body. Along with its richness of vitamin d, halibut is also a rich source of proteins and omega-3 fatty acids. If you are regular with the consumption of this salt fish, you will get enough prevention from the risk of attacks and strokes.
It also helps in developing a body built by providing the body with 1097 IU of vitamin d. You can include this fish in any form in your diet. You can grill it, roast it, broil it or simply deep fry it for getting the desired amount of vitamin d.
18. Yoghurt:
Do you know the same yoghurt that you prefer for its soothing properties, it can provide you with the desired amount of vitamin d? Well, yes, yoghurt is another fantastic source listed in the vitamin d food list. Along with delivering 115 IU of vitamin d to the body, it helps in keeping the digestive system effective and calm.
The protein available in yoghurt is useful for enhancing the beauty of the skin and hair. It provides them with the right amount of nutrients which are needed for their growth. So, in which food, vitamin d is found, well, the answer is simple, it is yoghurt.
Side Effects Of Vitamin D Foods:
Although the diet rich with vitamin d is often considered as safe, the over-consumption of the vitamin can bring some possible side effects to the users. Therefore, it is suggested to take the fruits that have vitamin d after the proper consultation with your health experts.
The possible side effects that you can face with the over-consumption of vitamin d foods are as follow:
- Kidney stones.
- Dis-orientations.
- Bone pain.
- Muscle weakness.
- Frequent urination.
- Nausea, vomiting.
- Weight loss.
- Frequent thirst.
So, to avoid these side effects from the vitamin d enriched foods, you should eat them in proper dosage and in the limit, according to what your body condition allows you.
The various vitamin d fruits and vegetables play a crucial role in developing the health of the person in the best possible way. These foods from the natural sources of vitamin d are suitable for each and everyone as they only offer benefits which are needed for the normal functioning of the body. After the desired knowledge about this information, when are you including these foods high in vitamin d in your diet?
If you still have any doubts or concern about the food items rich in vitamin d, then please do comment them below. We will get back to you with accurate information regarding the same. Your opinions and suggestions will also be appreciated.
