Vitamin D is something more than just a vitamin. It is actually a pro-hormone responsible for maintaining hormonal imbalance and regulating the immune system in your body. Your body is capable of producing most of it on its own with the help of sunlight and that is what makes it different.
Despite the fact that your body can produce vitamin D, you are prone to developing a deficiency mainly because most of the foods are poor sources of vitamin D. Vitamin D plays an important role in regulating bone health. It combats anxiety and depression and makes your body stronger.
Recent Studies at the Osteoporosis Research Center at Creighton University have shown that vitamin D can even stop the growth of cancerous cells in your body. So, how is it that you can increase the vitamin D consumption in your body? The easiest way of doing so is by eating food enriched with this nutrient.
Following are some foods that you may want to add to your daily diet to keep your vitamin D levels high.
- Consume Fatty Fish
Consuming fatty fish can be a good way to boost vitamin D levels in your body. You can choose between tuna, mackerel, trout, and eel according to your taste. It is estimated that a 3-ounce salmon fillet can provide you with 450 IUs of vitamin D.
Not only this, but you will also get to consume all those omega-4 fatty acids for your heart as a bonus.
- Stock On Mushrooms
Mushrooms have the capacity to produce vitamin D just like humans, however, they require ultraviolet light in order to manufacture it.
While most of the mushrooms are grown in dark and do not have vitamin D content, you can always rely on specific brands that actually have them.
- Get Some Fortified Milk
Fortified milk is the most convenient way of replenishing your vitamin D levels. It is considered that a glass containing 8 ounces of milk can have up to 100 IUs of vitamin D, but the amount can certainly be higher.
If you do not like the taste of milk, you can always try yogurt. You can also find fortified soy and rice milk containing vitamin D, but don’t forget to check the label for confirmation.
- Try Making An Omelet
Eggs are a good source of vitamin D. Consuming 2 good-sized eggs can fulfill about one-tenth of the vitamin D you need on a daily basis. Eggs are high in cholesterol but are not capable of disturbing your cholesterol profile just like saturated fats.
Feel free to treat yourself with an omelet every now and then. Always keep in mind that it is the yolk of an egg which provides most of the vitamin D, so it is important to consume the whole egg.
- Get High On Ricotta Cheese
The majority of cheeses out in the market have extremely low levels of vitamin D because they have not been fortified. Nevertheless, Ricotta cheese manages to stand out as it the only type of natural cheese that contains highest levels of vitamin D.
Ricotta cheese can have up to 25 IUs of vitamin D which is approximately 5 times as much as the amount present in other types of cheese. You can combine it with fruits like grapes or blueberries to prepare a delicious snack full of vitamin D.
- Fetch Some Cod Liver Oil
Cod liver oil might sound unappetizing but you will be relieved to know that it is flavored with citrus or mint most of the time. One tablespoon of cod liver oil is said to have 1,300 IUs of vitamin D, an amount twice the size of your daily dietary recommendation of vitamin D.
If you still don’t feel like consuming cod liver oil directly, you can try it in capsule form.