Top 15 Foods to Increase Your Vitamin D Levels

Boost Your Vitamin D Levels with These Top 15 Foods: A Comprehensive Guide

Vitamin D is an essential nutrient that plays a crucial role in many processes in the body. It aids bone health by absorbing diet-derived calcium and phosphate.  Vitamin D boosts immunity and may prevent cancer, heart disease, and diabetes. Sunlight produces Vitamin D. In cold or low-sun areas, sunlight may not provide enough Vitamin D. So get enough Vitamin D.

Vitamin D is easy to get for vegetarians and meat eaters. 

Let’s explore Vitamin D-rich foods!

What Is Vitamin D?

First, let’s talk about Vitamin D.

• Fat-soluble vitamin D is essential for health.
•  Cell division, immune function, and bone health rely on it. 
• There are two main types of vitamin D: D2 (ergocalciferol) and D3. (cholecalciferol).
• Vitamin D3 comes from the sun, while Vitamin D2 comes from plants.
• hormone-mineral D is unique. 
• It regulates calcium and phosphate, which reinforce bones and teeth. 
• Vitamin D boosts defence, lowers inflammation, and may avoid cancer, heart disease, and diabetes.
• Many don’t get enough Vitamin D from sunlight. 
• Sunblock, living in a cloudy climate, and darker skin can reduce skin Vitamin D synthesis. 
• Thus, a diet or pill of Vitamin D is necessary.

The Best  Foods to increase your vitamin D Levels –

Vitamin D is essential for bone health, immune system function, and chronic illness protection. 

Many meals contain Vitamin D, but sunshine is the major supply.

Here are the top 15 vitamin D-boosting meals.

1- Sunlight

• Sunlight is one of the best ways to boost Vitamin D levels. 
• Vitamin D is produced by sunlight.
• In cold or low-exposure areas, many people battle to get enough sunlight. 
• Sun damage can also lead to skin cancer.
• Vitamin D: how much sun? 

Sunlight depends on skin tone, age, and time. General rules:

 

• Fair-skinned people: 10-15 minutes of sun contact on the arms, legs, and face two to three times a week between 10 am and 3 pm can raise Vitamin D levels.
• Dark-skinned people: Melanin makes taking Vitamin D from sunshine harder. Dark-skinned people may need 30 minutes of sun contact on their arms, legs, and face two to three times a week during high sunshine.

• Infants and small children: Under six-month-olds should avoid direct sunshine. Caregivers should briefly expose babies and small children to sunshine with sunblock and caps after six months.

Top 15 Foods to Increase Your Vitamin D Levels

2 – Fatty Fish

Some fatty fish contain over 100% of the daily vitamin D dose per portion. 

These are the best meaty fish to eat:

Salmon is one of the most popular types of fatty fish and a successful provider of Vitamin D. Most individuals can get their recommended daily allowance of vitamin D from a serving of grilled fish that weighs 3.5 ounces (100 grams).

1. Sardines are small, vitamin-D-rich oily fish. Each 3.5-ounce (100-gram) serving of canned sardines has 272 IU of vitamin D.
2. Tuna is a popular fish in many parts of the world. Vitamin D is 236 IU per 3.5-ounce (100-gram) serving of cooked tuna.

1. Mackerel is a vitamin D-rich, omega-3-rich fish. 100 grams (3.5 ounces) of cooked mackerel has 360–900 IU of vitamin D.
2. Trout is a river salmon relative. Cooked fish that is 3.5 ounces (100 grams) contains 600–1,000 IU of vitamin D.
3. Herring is a small, stewed, or smoky, oily fish. Vitamin D in pickled herring comes in at 680 international units per 3.5-ounce (100-gram) portion.
4. Cod Liver Oil is a supplement derived from cod fish’s liver. It is one of the best sources of Vitamin D, with one tablespoon containing up to 1,360 IU of vitamin D.

 

3- Fortified Foods

Fortified goods are another option for those who don’t get enough Vitamin D from diet or sunshine. 

Vitamin D-fortified meals are manufactured. Fortified meals include:

 

1. Milk is a popular food often fortified with Vitamin D. 

A one-cup serving of fortified milk can contain up to 115-130 IU of Vitamin D.

1. Orange Juice Many brands of orange juice are also fortified with Vitamin D. A one-cup serving of fortified orange juice can contain up to 100 IU of Vitamin D.
2. Yogurt Some yogurt brands are fortified with Vitamin D. A six-ounce serving of fortified yogurt can contain up to 80 IU of Vitamin D.
3. Cereals Some breakfast cereals are fortified with Vitamin D. Check the label to see how much Vitamin D is in each serving.
4. Tofu Vitamin D-fortified tofu exists. Vitamin D is 80 IU per three-ounce dose.

4- Egg Yolk

Eggs containing Vitamin D. 37 IU of Vitamin D are in one big egg yolk. Eggs are flexible, inexpensive, and easy to integrate into your diet.

 How to add more egg yolks to meals?

1. Scrambled Eggs are a classic breakfast dish that can be customized with various ingredients. Try adding chopped vegetables or herbs for extra flavour and nutrition.
2. Omelets are a successful way to incorporate more vegetables and other nutrient-rich foods into your diet. Try filling your omelets with spinach, mushrooms, and cheese for a filling and nutritious meal.
3. Quiches are versatile dishes that can be served for breakfast, lunch, or dinner.
4.  Make a crustless quiche with eggs, cheese, and your favourite vegetables for a healthy and delicious meal.
5. Baked Goods Egg yolks can also be used in baked goods like cakes, cookies, and bread. 
6. For extra nutrients, use egg yolks instead of fluids.

Top 15 Foods to increase your vitamin D levels

5- Mushrooms

 

Mushrooms vary in Vitamin D levels. 

Sunlight and UV light boost Vitamin D levels in mushrooms. 

The best fungi to eat:

 

1. Portobello Mushrooms are versatile, and flavorful mushrooms that can be grilled, roasted, or sauteed. They are also an excellent source of Vitamin D, with one cup of sliced Portobello mushrooms containing up to 400 IU of Vitamin D.
2. Shiitake Mushrooms are a popular ingredient in Asian cuisine and are known for their rich umami flavour. They are also a wonderful source of Vitamin D, with one cup of sliced shiitake mushrooms containing up to 100 IU of Vitamin D.
3. Mitake mushrooms (hen of the woods) are nutritious mushrooms that can be sauteed or roasted. They are also a superb source of Vitamin D, with one cup of sliced Maitane mushrooms containing up to 700 IU of Vitamin D.
4. Morel Mushrooms are a prized ingredient in many gourmet dishes and are known for their rich, earthy flavour. They are also an excellent source of Vitamin D, with one cup of sliced morel mushrooms containing up to 300 IU of Vitamin D.

 

6- Milk

Many families drink Vitamin D-fortified milk. 

Whole milk provides 125 IU of Vitamin D per cup. 

How to eat more milk?

1. Smoothies are a successful way to include milk and other nutritious meals like fruits and veggies. Mix milk with berries, spinach, and Greek yogurt for a delicious and nutritious smoothie.
2. Cereal is a quick and easy breakfast option that can be made even healthier by adding milk. Try choosing a high-fibre cereal and adding sliced bananas or other fruits for extra nutrition.
3. Oatmeal is a comforting and filling breakfast that can be made even more nutritious with milk. Try cooking your oatmeal with milk instead of water for a creamier and more nutrient-dense meal.
4. Hot Chocolate is a delicious treat that can be made healthier using milk instead of water. Try using dark chocolate and adding a dash of cinnamon for a cozy and nutritious drink.

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7- Yogurt

Vitamin D-rich yogurt is smooth and tasty. 

Plain yogurt has 80 IU of Vitamin D per cup, making it healthy. More yogurt:

1. Parfaits are a fun and easy way to enjoy yogurt with nutritious fruits and nuts. Try layering plain yogurt with berries, granola, and a drizzle of honey for a delicious and nutritious parfait.
2. Smoothies are a successful way to incorporate more yogurt into your diet and add other healthy ingredients like spinach and bananas. Try blending yogurt with frozen fruit and a splash of almond milk for a refreshing and nutritious drink.
3. Dips Yogurt can be used as a healthy and flavorful dip for vegetables or whole-grain crackers. Mix plain yogurt with fresh herbs and spices for a delicious, nutrient-packed dip.
4. Toppings Yogurt can be an excellent substitute for sour cream or mayonnaise as a topping for dishes like tacos and baked potatoes. Try using plain yogurt instead of sour cream for a healthier, more nutrient-dense option.

8- Cheese

Cheese is tasty, flexible, and high in vitamin D.  Certain cheeses are high in Vitamin D. 

How to eat more cheese?

 

1. Cheese Boards are a fun and easy way to enjoy a variety of cheeses while adding fruits and nuts. 

Try pairing Vitamin D-rich cheeses like cheddar and Swiss with grapes, almonds, and whole-grain crackers for a tasty and nutritious snack.

1. Omelets Cheese can be a delicious addition to omelets and other egg dishes. 

Add shredded cheese to your omelet for a flavorful and Vitamin D-packed meal.

1. Pizza is a crowd-pleasing meal that can be made even more delicious and nutritious by adding cheese. 

Try topping your pizza with mozzarella cheese and fresh vegetables for a satisfying and Vitamin D-rich meal.

1. Grilled Cheese is a classic comfort food that can also be a superb source of vitamin D.

 Try using whole-grain bread and cheddar cheese for a delicious and nutritious sandwich.

 

9- Liver

 

The liver is a vitamin D-rich organ meal. 

The liver is high in minerals, including Vitamin D, but it is less common than other cuts of beef. 

How to eat more liver?

1. Plate is a popular liver-based spread that can be a tasty and nutritious addition to your diet. Try spreading pat on whole-grain crackers or toast for a satisfying and Vitamin D-rich snack.
2. Stir-Fry Liver can be sliced and added to stir-fry dishes for a flavorful and nutrient-dense meal. Try stir-frying liver with vegetables and a sauce made from soy sauce and ginger for a delicious and nutritious dinner.
3. Meatloaf Liver can be mixed with ground meat to make a tasty, nutrient-dense meatloaf. Try combining ground beef and liver with breadcrumbs and seasonings for a flavorful and Vitamin D-rich meal.
4. Tacos Liver can also be used as a filling for tacos and other Mexican-inspired dishes. 

10- Cod Liver Oil

Omega-3 and vitamin D-rich cod liver oil is a common substance. 

Cod liver oil boosts Vitamin D intake without being a meal. 

Cod liver oil diet tips:

 

1. Smoothies Cod liver oil can be added to smoothies for a nutrient-dense and tasty drink. Try blending a banana, frozen berries, almond milk, and a tablespoon of cod liver oil for a delicious and Vitamin D-rich smoothie.
2. Salad Dressing Cod liver oil can also be used as a base for salad dressing. Mix olive oil, balsamic vinegar, and a tablespoon of cod liver oil for a flavorful, Vitamin D-packed dressing.
3. Cod liver oil supplements are widely available and can be taken independently or added to drinks or meals. Be sure to follow the recommended dosage on the supplement label.

11- Oysters

 

Vitamin D-rich oysters are seafood. 

Six big mussels provide 67% of the daily vitamin D recommendation. 

How to eat more oysters?

1. Oysters can be eaten alone or with lemon juice and spicy sauce.

Try visiting a local seafood restaurant or fish market to try fresh oysters.

2. Grilled oysters provide a nutritious appetizer or main dish. Try topping grilled oysters with a mixture of butter, garlic, and herbs for a flavorful and Vitamin D-rich dish.

1. Oyster stew is creamy and delicious. Try cooking chopped onion, celery, and garlic in butter, then adding chicken or vegetable broth, cream, and chopped oysters for a delicious and nutrient-dense stew.

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12- Shrimp

Shrimp has low calories, high protein, and vitamin D.

 Some ways to add shrimp to your diet:

 

1. Shrimp Cocktail is a classic appetizer that is easy to prepare and perfect for entertaining. Try serving cooked and chilled shrimp with a zesty cocktail sauce for a tasty and Vitamin D-rich appetizer.
2. Stir-Fry Shrimp can also be added to stir-fries for a quick and easy meal. 

Try stir-frying shrimp with vegetables like bell peppers, broccoli, and snow peas for a flavorful and nutrient-dense dish.

1. Shrimp Scampi is a popular Italian dish that is easy to prepare and delicious. 

Try cooking shrimp in butter and garlic, then tossed with linguine and lemon juice 

for a tasty and Vitamin D-packed meal.

13-Beef

 

Beef is an excellent source of many essential nutrients, including vitamin D.

 Here are some ways to incorporate more beef into your diet:

1. Beef Steak is a classic protein and Vitamin D meal. 

Try cooking a steak on the grill or a cast iron skillet for a delicious and nutrient-dense meal.

1. Beef Stew is a comforting and nutrient-dense meal perfect for chilly days. 

Simmer carrots, celery, and potatoes for a vitamin D-rich beef stew.

1. Beef Chili is a tasty, easy-to-prepare meal perfect for busy weeknights. 

Try cooking ground beef with beans, tomatoes, and chilli spices for a tasty and healthy dish.

14- chicken

Vitamin D-rich chicken is flexible and beloved. 

How to eat more chicken?

1. Grilled Chicken is a healthy and delicious meal that is easy to prepare. 

Try marinating chicken in olive oil, lemon juice, and herbs before grilling for a flavorful and Vitamin D-rich meal.

1. Chicken Soup is a classic comfort food perfect for colds and flu. For a nutrient-dense 

and healing soup, try cooking chicken with vegetables like carrots, celery, and onions.

1. Chicken Stir-Fry is a quick and easy meal perfect for busy weeknights. 

Try stir-frying chicken with vegetables like broccoli, bell peppers, and mushrooms for a tasty and Vitamin D-packed dish.

Vitamin D-rich chicken is flexible and beloved. 

How to eat more chicken?

Benefits of Vitamin D to the human body

1. Strong Bones: Vitamin D aids in calcium absorption for robust bones. 

Vitamin D deficiency increases the risk of osteoporosis and fractures, especially in the elderly.

1. Improved Immune Function: Vitamin D plays a crucial role in immune function, helping to protect against infections, viruses, and other illnesses. 
2. Vitamin D deficiency has been linked to MS and rheumatoid arthritis.

Reduced Risk of Chronic Diseases: Vitamin D may lower the risk of heart disease, diabetes, and cancer.

1. Enhanced Mood and Mental Health: Vitamin D may affect mood regulation and mental health. 

Low Vitamin D levels raise melancholy and other mood illnesses.

1. Improved Muscle Function: Vitamin D is essential for muscle function and can help improve strength and reduce the risk of falls in older adults.
2. Better Overall Health: Adequate Vitamin D levels are essential for overall health and well-being. 

in conclusion, ensuring you get enough Vitamin D can help support your body’s natural functions and reduce the risk of illness and disease.

Conclusion

• Vitamin D helps bones, the immune, and mood. 
• Vitamin D is best from sunlight, but it’s not always possible. 
• You can get enough Vitamin D from many foods.
• Fatty fish, egg yolks, mushrooms, milk, cheese, liver, mussels, shrimp, beef, and chicken contain vitamin D. These foods provide enough Vitamin D to function properly.
• These goods can provide Vitamin D, but you still need to get enough UV and refill. 
• Choose nutritious, high-quality foods for optimal health.
• Vitamin D boosts health. 
• Vitamin D-rich foods improve health and life.

Reference

National Institutes of Health. Vitamin D Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Harvard T.H. Chan School of Public Health. Vitamin D and Health. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/

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