Have you ever wondered what is the secret behind your healthy bones and adequate overall health? Well, a balanced diet would be your instant reply. Sure, it is. But dude, there is more to it that keeps you on your foot and working for so long. We are talking of one of the essential vitamins in your diet - vitamin D. nicknamed as the sunshine vitamin, vitamin D plays a significant role in maintaining a healthy immune system, absorbing calcium, and improving bone health. Besides, vitamin D delivers some marvelous benefits for our body, such as reduction of certain diseases like heart disease, maintains healthy eyes, releases energy the lack of which can cause sluggishness, and balances the level of calcium and phosphorus in the blood, apart from others. However, vitamin D is not found in many foods; hence, knowing which foods contain vitamin D is highly essential. Apart from sun exposure, let’s take a look at the list of vitamin D rich foods in the lines that follow.
Vitamin D Rich Foods
Milk is considered to be one of the best sources of vitamin D. A glass of milk is enriched with essential nutrients, not to forget vitamin D. Besides, milk is not only nutritious for children but also for adults equally. Researches indicate that vitamin D present in milk provides anti-aging benefits. As such, make milk a part of your daily diet.
Eggs are another rich source of vitamin D, especially the yellow bulbous portion called the yolk. As such, it regulates the nervous system, cardiovascular system, and the brain. Further, it lowers the risk of cataract and helps in improving one’s nails and hair growth.
Salmon is yet another one of the major sources of vitamin D. In fact, it is one of the natural sources of vitamin D and essential fatty acids which is very rare. Salmon helps in improving the functioning of the brain and protecting the nervous system. It acts as an anti-depressant and hence, assists in relaxing the brain, increasing brain efficiency, and improving memory.
Cod Liver Oil
Cod liver oil is extensively known for providing vitamin D in large amounts. As such, it is known for improving the condition of the heart and cardiovascular system. Further, it assists in enhancing the functioning of muscles and supporting the elasticity of blood vessels. Researches have linked cod liver oil with reducing high cholesterol levels and thinning of blood, thereby decreasing the chances of clogging arteries.
Apart from containing fewer calories, mushrooms are savored for their taste, texture, and high amounts of benefits, particularly vitamin D. They are known for reducing hypertension, helping in weight loss, diminishing the risk of apoplectic attack, controlling migraine headaches, and maintaining healthy metabolism.
Though both fresh and canned sardines are used for consumption, but the canned versions are believed to provide more health benefits. Rich in vitamin D apart from other nutrients, canned sardines help in improving the overall bone health and cardiovascular health. Further, they are even known to treat inflammation effectively and keep the levels of body sugar under control.
Cheese is one of those dairy products that is highly rich in vitamin D. This helps in absorbing high amounts of calcium from cheese, thereby improving bone health and preventing osteoporosis. To add on, the presence of vitamin D in cheese is useful for strengthening teeth and avoiding cavities. This, in turn, is helpful in preventing the wear and tear of the enamel.
Canned tunas are filled with large amounts of vitamin D. As a result, they are highly beneficial in protecting the skin against sun burns and skin cancer. Further, it helps in replenishing the moisture content, thereby keeping the skin moist and giving it a natural glowing look.
Herring is one of the richest sources of extracting vitamin D. With over 952 IU of vitamin D in just one cup of herring, this nutritious fish should be a must-have food in the diet of non-vegetarians. Particularly the Atlantic herring is more beneficial than the Pacific variety. Have it raw, dried, pickled, fermented, or cured through techniques, herring provides all the benefits of vitamin D through all means.
For those of you who do not know, liver is yet another great source of providing your body with vitamin D. Though all chicken, beef, and calf livers contain considerate amount of vitamin D, but it is the calf liver that is the healthiest amongst all. It is very useful for proper bone growth, healthy skin and hair, and reproduction.
Apart from the above, mackerel, halibut, catfish, shrimps, oysters, orange juice fortified with vitamin D, fortified yogurt, margarine, and fortified breakfast cereals are also good sources of vitamin D. Hope this list of vitamin D rich foods was helpful to you.