Last Updated:April 18, 2025, 12:24 IST
Vitamin D can be found in foods, including mushrooms, egg yolks, and some types of fish.
Vitamin D is vital for bones, immunity, and mood.
Keeping ourselves healthy is a goal that permeates every choice we make, from how active we are each day to what we eat to fuel our bodies. The key nutrient of this health-conscious paradigm is vitamin D, which is an essential mineral for your body to function correctly. Vitamin D is known to play a significant role in bone health, but its advantages go far beyond this one function.
Foods high in vitamin D, sometimes known as the “sunshine vitamin,” are special among vitamins because your body can produce it from sunlight. Numerous physiological processes, such as bone health, immune system support, cell growth, and mood regulation, depend on it.
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Age and gender have an impact on vitamin D’s recommended daily amount (RDA). About 400 IU is required for infants, while 600 IU is required for children and adults. Nonetheless, some people require more, particularly those who are older, have darker skin or receive little sunlight.
These are the top ten foods that are high in vitamin D to aid you in your pursuit of a healthy, well-balanced diet.
Salmon: A fillet of wild salmon can supply almost 100% of your daily vitamin D needs, making it a strong contender in this regard.
Tuna: Vitamin D can be found in both fresh and canned tuna.
Mackerel: This fatty fish has a lot of minerals, including a lot of vitamin D.
Sardines: Omega-3 fatty acids are abundant in this tiny, nutrient-dense fish.
Mushrooms: Certain mushrooms can be a great plant-based source of this vital vitamin when exposed to UV radiation.
Egg Yolks: Egg yolks, a storehouse of nutrients, are high in vitamin D, albeit the quantity varies based on the hens’ feed.
Fortified Foods: Vitamin D is added to a variety of meals, including cereals, cow milk, soy milk, and orange juice.
Cheese: Some cheeses, such as cheddar and Swiss, have a respectable level of vitamin D.
Cod Liver Oil: Codfish liver is used to make this vitamin D-rich supplement.
Yoghurt: A simple food to include in your diet to meet your vitamin D needs is yoghurt.
Your healthcare practitioner can help you evaluate your diet and possible need for supplements, so it’s important to speak with them to find out your unique nutritional needs.
Location :Delhi, India, India
First Published:April 18, 2025, 12:24 IST
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