Vitamin D is the only nutrient that our bodies makes naturally when exposed to sunlight, but it’s estimated that around 50% of the world’s population doesn’t get enough sunlight to make a sufficient amount of Vitamin D.
This all comes down to the climate where you live, the fact that we spend more time indoors than we used to and that we wear sunscreen outside.
Diet also plays a part, so here are five essential foods that contain the sunshine vitamin.
How much Vitamin D should I get?
According to the NHS, babies up to the age of one year need 8.5 to 10 micrograms of Vitamin D each day, whereas children over the age of one and adults need 10 micrograms per day, including pregnant and breastfeeding women and those who are more at risk of Vitamin D deficiency.
Vitamin D supplements can be beneficial if you’re worried about deficiency, ensuring you get the right amount every day.
5 Essential Foods That Contain D Vitamin:
1. Oily fish.
Oily fish, such as salmon or mackerel, provide a great source of Vitamin D. In fact, a 100g serving of salmon contains around 526 IU of this essential nutrient.
1 microgram of Vitamin D is equal to 40 IU, or International Units, so 526 IU is the same as 13.15 micrograms.
However, while salmon is a good source of the sunshine vitamin, whether you choose wild or farmed fish makes a difference.
2. Egg yolks.
Egg yolks are another great addition to your diet, especially for vegetarians who don’t want to eat fish.
While you can eat the whole egg, the majority of the vitamins, minerals and fat are found in the yolks.
One egg yolk contains around 37 IU of Vitamin D, so why not add them to your breakfasts during the week or enjoy an egg rich quiche in the evening to up your intake of this vital vitamin?
Mushrooms are one of the only good plant based sources of Vitamin D, with the exception of fortified foods, so they’re a good addition to your diet if you’re vegan or vegetarian.
Just like humans, mushrooms have the ability to process sunlight into Vitamin D, but they produce D2 while animals produce D3.
Mushrooms are a really easy addition to your diet, and they can be added to a wide range of dishes to add a dose of vitamins to your meals.
4. Fortified foods.
While you can turn to natural sources of Vitamin D, there are also fortified foods that are a great way to add this nutrient to your day.
It’s an especially great option for vegans who can struggle to get enough Vitamin D from diet alone.
Cereals, milk, yoghurts and even orange juice can all be fortified with vitamins, so it’s worth checking the labels when you’re shopping so you can buy a fortified option instead.
Meat isn’t just a great protein and iron source, but it’s also good for adding Vitamin D to your meals too.
Choose beef and liver, in particular, for the best sources of this nutrient as they have larger quantities compared to other types of meat.
What You Should Remember?
Eating a good diet is more than taking enough Vitamin D, there are many other vitamins that should be present in your daily eating plan.
You must remember that eating is more about feeding your body the right nutrients that it needs rather than satisfying your taste buds and cravings.
Each vitamin is important, each mineral is important. If one is missing all suffer. So make sure to meet all the nutritional requirements of your body.