It is essential to include the best high vitamin D3 foods in our diet. Due to the change in lifestyle, it is difficult for our bodies to get direct sunlight, which makes it even more important that our body gets enough Vitamin D while staying indoors. Vitamin D is really essential for maintaining overall wellness and a healthy immune system.
The intake of the right vitamins and minerals, that will help in building our immune system is really essential. If you have a healthy immune system, your body can safeguard you from any disease. In today’s world, people are gradually turning to vitamins and supplements to improve their immunity. Vitamin D supplements can keep you away from any respiratory illness. It is recommended to take 600IU of vitamin D daily for adults. So, here are some food items that can make you meet the requirement of daily intake of Vitamin D.
Best high vitamin D3 foods
1. Eggs yolks
The egg is a wonderfully nutritious food. Egg yolks are a good source of Vitamin D. It is also rich in protein and fats. The amount of Vitamin D in eggs really depends upon the chicken, how much the chicken was fed with vitamin D-rich food, or for how long the chicken was exposed to sunlight. One egg can approximately fulfill 5% of your daily vitamin D requirement.
A good plant source of vitamin D is mushrooms. Just like humans, mushrooms synthesize this vitamin when exposed to sunlight. Mushroom produce Vitamin D2 which raise the Vitamin D in the blood. Wild mushrooms are a more rich source of Vitamin D than the ones grown in dark. A fresh Shiitake mushroom can provide one-fourth of the daily requirement of Vitamin D.
3. Cow’s Milk
One of the best high vitamin D3 foods is cow milk. India is the largest producer and consumer of cow’s milk. It is a good source of various vitamins and minerals. It is rich in Vitamin D, calcium, and phosphorus. You can also take the milk with a pinch of turmeric, which will make it even more healthy. A cup of cow’s milk has 15-20% of your daily requirement of vitamin D.
The next on the list of best high vitamin D3 foods is fish. Fishes like tuna and salmon are rich sources of Vitamin D. Canned tuna is really easy to store and cheaper than other fishes. A 100 grams of tuna fish can provide you 30-35 % of your daily requirement of Vitamin D. It is also rich in Vitamin K. Salmon, on the other hand, is also rich in Vitamin D. Wild and farmed salmon have different amounts of Vitamin D. In 100 grams of wild salmon there is 998 IU of vitamin D and in 100 grams of farmed salmon, there is 250 IU of vitamin D.
Mostly all dairy products are good sources of Vitamin D and yoghurt is one of them. Yoghurt aids the formation of good bacteria in our bodies. It is also a rich source of calcium. It is a natural probiotic. For keeping our immunity system strong, it is important to take probiotics. Yoghurt would really help in keeping your immune system strong and healthy during this uncertain period. A cup of yoghurt contains almost 16% of your daily requirement of Vitamin D.
6. Orange juice
A cup of orange juice is full of health benefits. It is a rich source of Vitamin D and calcium as well as full of fibres. A number of antioxidants are also present in orange juice, which helps in cleansing our bodies. It also reduces the risk of many chronic diseases like heart diseases, cancer, and diabetes. A cup of orange juice has 12% of the daily intake requirement of Vitamin D.
It is really important to maintain good health and to do that, it is important to eat healthily. Lack of Vitamin D can tie you to a higher risk of many disorders and a weak immune system. You can also take supplements to meet your daily need for Vitamin D. But first, a healthy diet is really important.