Vitamin D Rich Foods - List of Foods with Vitamin D

Vitamin D contributes immensely to your overall well-being in many ways. Vitamin D comes in different forms and the ones important for humans are vitamin D2 and vitamin D3. Those who receive sufficient amounts of vitamin D can reap plenty of health benefits. Vitamin D plays a significant role in the development of healthy bones and teeth. It helps the body absorb calcium, which is essential to keep the bones strong. That is why vitamin D foods are often recommended to prevent early bone deterioration. Vitamin D is essential for optimal functioning of the immune system. It aids in calcification, thus regulating calcium levels in your blood. Recent studies have revealed that vitamin D protects our body from cancer, hypertension (high blood pressure) and autoimmune diseases.

Vitamin D Food Sources
Vitamin D is found naturally in a variety of foods. Consuming these foods is the best way to stay away from health problems that occur due to the deficiency of vitamin D. Intake of natural sources of vitamin D will allow you to develop and grow the way you should. Below is a list of foods with vitamin D.

Seafood
The most popular seafood, the fish is one of the best sources of vitamin D. Munching on 3-4 ounces of cooked wild salmon can provide adequate vitamin D. Although farmed salmon contain vitamin D, it is far too less in comparison to wild salmon. 3.5 ounces of wild salmon supplies around 400-700 units whereas the farmed salmon has around 200 units. Other good sources of vitamin D include tuna a, mackerel, sardines and herring.

Eggs
The sunshine vitamin is also present in eggs. However, if you are going to discard the egg yolk and eat only the white part, then the amount of vitamin D that you will get is zero. This is because, all the vitamin D in eggs is concentrated in the egg yolk. So, eating egg yolk in moderation (as it is high in cholesterol) can be a good remedy to combat vitamin D deficiency.

Cod Liver Oil
Many consider cod liver oil as an unpleasant option to improve vitamin D intake due to its bad taste. But, there is no denying the fact that cod liver oil contains vitamin D in substantial amounts. Thanks to its high vitamin D content, taking 1-3 teaspoons daily can be useful to keep rickets at bay. Moreover, other nutrients found in abundance in cod liver oil are vitamin A and healthy fats such as omega 3 essential fatty acids.

Beef Liver
Another way to obtain vitamin D would be to include beef liver. However, unlike fish, it does not contain a good amount of vitamin D. So, one cannot depend on beef liver to satisfy the recommended dietary requirements.

Foods Fortified with Vitamin D
Even if, milk is jam-packed with nutrients, it does not contain milk. However, fortified milk is readily available in United States and Canada. In Canada, it is mandatory to supply vitamin D fortified milk. Food (infant formula ) that is specifically made for babies who have not yet completed 12 months must contain added vitamin D as per the law in both US and Canada. If you are looking for a health diet that gives adequate vitamin D, one can go for breakfast cereals. It is not difficult to get breakfast cereals that are enriched with vitamin D.

Mushrooms
Talking about vitamin D rich foods and one simply cannot forget to mention about shiitake and button mushrooms. These mushrooms are very good at absorbing sunlight. Most of the light that fall on these mushroom is absorbed. When exposed to sunlight, ergosterols (a type of steroid) in mushrooms play a crucial role in the synthesis of vitamin D. It is observed that mushrooms that get direct sunlight during the day are found to be an excellent source of vitamin D.

Vitamin D Deficiency
Deficiency of vitamin D obstructs the absorption of calcium, which can severely affect the bones and the joints. A diet lacking in vitamin D raises the risk of osteoporosis and joint pain. Calcium deficiency is often linked to a low intake of vitamin D. Vitamin D deficiency in children often causes rickets, a condition that is typically characterized by skeletal deformities. People who frequently drink iced tea and soft drinks, generally suffer from vitamin D deficiency.

If your diet includes the above mentioned vitamin D foods, then there is absolutely no need to take additional vitamin D supplements. Having too much vitamin D in the diet is also not good for health. It is better to consult a doctor to know whether you really need vitamin D supplements in your diet. As research continues, new benefits of consuming vitamin D rich foods are being unveiled. So, vitamin D has proved itself the necessity of including it in the diet.