Every person needs their own share of vitamin D. And other than the biggest source of vitamin D from the sun, there are other foods that can give those vitamins even when the sun’s not out. Vitamin D is a fat-soluble vitamin that helps in the absorption of calcium in your digestive system. It is also needed to maintain blood levels in your body and prevent joint pains and other bone diseases. Here are 5 foods that you can add to your diet in winters to get your daily dose of vitamin D.
Salmon is a good source of natural Vitamin D since its a fatty fish. Three ounces of salmon has 370 IUs while canned salmon can have up to 800 IUs of vitamin D. They are also rich in omega – 3 fatty acids and antioxidants that help your body. It is rich in proteins as well. Other fishes like halibut, trout and canned Tuna are also good sources of vitamin D.
Egg yolks are a good source of Vitamin D to your diet. Each egg yolk has around 40 IUs of vitamin D so eating two eggs a day can give you at least 80 IUs in a day. Eggs are also rich in proteins and lutein so they are good to eat whole as well.
Mushrooms are delicious and low in calories with sources of vitamin D. They are also rich in potassium and several other vitamins. Just eating one cup of diced mushrooms contains more than 700 IUs of vitamin D! They can also lower blood pressure and risk of diabetes.
Cereal made with whole grains and is low in sugar are good sources of vitamin D. Fortified cereals are filled with vitamins and minerals that can boost upto 100 IUs of vitamin D in just one cup of dry cereal. They are also good sources of fibre.
Fortified orange juice has more than enough IUs of Vitamin D than a glass of milk. It’s also loaded with added calcium that helps your bones to get stronger. Stick to freshly squeezed orange juice instead of packaged ones since they contain sugars and additives which can take away the natural vitamins of the fruit.