Vitamin D popularly known as the sunshine vitamin as its produced in the skin in response to sunlight.
It is a fat-soluble nutrient essential for the optimum functioning of the immune system, control of the cell growth, and development of the bone. It also stimulates the absorption of calcium in the body. Deficiency of this can increase the chances of developing bone abnormalities, such as osteoporosis (fragile bones) or osteomalacia (softening of the bones).
The recommended dietary allowance (RDA) of it is 200 IU for individuals in the age group of 19‒50 years; 400 IU for individuals in the age group of 51‒70 years; and 600 IU for individuals who are more than 70 years of age.
Given below is a list of foods that are rich in Vitamin D:
Fatty Fish
Fishes that have high oil content, such as salmon (rawas), mackerel (bangda), herring (hilsa), and tuna (chura) are excellent sources of this. A single fillet of herring can enrich you with 306 IU of it, which equates to nearly half the daily requirement of same for an adult. You will surprised to know that just 100 grams of salmon fish can provide you with 91% of the daily recommended value of this vitamin.
Mushrooms
The next time your friend orders a dish containing mushroom, thank him. Mushrooms are one of the most potent sources of same. Exposure of mushrooms to the sun’s ultraviolet rays, during their growing period, makes them rich in this vitamin. The quantity of this varies according to the types and varieties of mushrooms. White mushrooms, also known as button mushrooms, are abundant in same. Shiitake mushrooms (a popular food source in Asia) are known to provide a modest 3% of the daily requirement of it. Cup of diced mushroom known to provide 64% of the daily requirement of the same. Also, mushrooms extremely low in calories.
Cod Liver Oil
It is one of the simplest ways to get a daily dose of vitamin D. However, you must know that it is more of a supplement than a food. Cod liver oil is acquired from the liver of the codfish. It is usually packaged in the form of capsules. One teaspoon of cod liver oil not only provides you with 450 IU of vitamin D but also 41 calories. Cod liver oil is also abundant in omega 3 fatty acids that are known to promote bone health and fight osteoporosis in adults.
Eggs
One complete egg (egg white + egg yolk) can provide you with approximately 40 IUs of vitamin D. Just the yolk of the egg can replenish your body with 6% of the daily vitamin D requirement. Eggs are also known to also provide you with potassium; protein; vitamins A, E, K, D, B-12, B-6; calcium; iron; and zinc. Moreover, eggs also contain sulfur, choline, and few essential amino acids.
Oysters
If you are a lover of seashells, oysters can help you hit two birds with one stone!
Oysters represent type of clam (a kind of shellfish which can be eaten) that found in salt water. They are not only delicious and low in calories but also rich in nutrients. You will be amazed to know that one 100-gram serving of wild oysters can provide you with 320 IU of vitamin D, which is equivalent to 80% of the daily requirement of vitamin D. Moreover, it contains just 68 calories.
Shrimps
Shrimps represent another popular variant of shellfish.
Although shrimps are very low in fat, they still contain a good quantity of vitamin D which amounts to 152 IU per serving or 38% of the recommended dietary intake. They are also rich in omega-3 fatty acids; however, the quantity of omega-3 fatty acids is much lesser than found in other foods that are rich in vitamin D.
Fortified Foods
Unfortunately, the edible sources of vitamin D are limited, especially for vegetarians or people who don’t like fish. Hence, few foods that don’t naturally have vitamin D can be fortified with it.
Few examples of such vitamin-D-fortified foods are mentioned below:
Cow’s Milk
Since cow’s milk is naturally a good source of several nutrients, such as calcium, phosphorus, and riboflavin, it is a feasible option to fortify it with vitamin D as well. Moreover, many people all over the world consume cow’s milk. Usually, the cow’s milk that is fortified with vitamin D contains around 130 IU per cup (237 mL) which approximates to about 33% of the recommended dietary intake.
Soy Milk
Fortifying plant-based milk such as soy milk with vitamin D is a good option to provide sources of vitamin D for vegetarians or vegans since they avoid consuming foods of animal origin.
One cup (237 mL) of fortified soy milk typically contains around 99–119 IU of vitamin D, which is equivalent to 30% of the recommended dietary intake.
Orange Juice
Some countries prefer fortifying orange juice with vitamin D and other nutrients, such as calcium, to counteract the lactose intolerant and milk allergy witnessed in a large chunk of the population. One cup (237 mL) of fortified orange juice during breakfast can pump you up with 142 IU of vitamin D or 36% of the recommended dietary intake.
(Disclaimer: The views and opinions mentioned in this article are for informational purposes only. They are not intended to substitute a consultation with a certified healthcare professional.)
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