May 6, 2015 | Posted in:Uncategorized
Vitamin D plays an important role in over-all health especially in maintaining bone strength. Getting the
right amount of vitamin D is easily attainable given that you spend enough time under the sun (20
minutes without sunscreen) and you include certain food rich in vitamin D into your diet. Here are some
of the best sources of vitamin D to ensure bone health as well as a happy disposition:
Mushrooms have the ability to produce vitamin D from its exposure to UV sunlight, making a rich source
of vitamin D. Mushrooms like Portobello, morel, shiitake, and chanterelle have the highest vitamin D
content (given they are grown with exposure to UV sunlight). Mushrooms are also an ideal vitamin D
food source for vegetarian diets.
2. Fatty Fish
Fatty fish like salmon, mackerel, trout, eel and tuna are good sources of vitamin D. As little as 3 ounces
of fatty fish provides more than half of the required daily intake of vitamin D, while providing heart
healthy omega-3 fatty acids.
3. Dairy Products
Butter contains 23% of the recommended vitamin D intake, while whole fortified milk contains 21%
percent making it an easy source of the daily recommended intake of the vitamin as well as calcium.
100 grams of lean pork contains 16% of the recommended daily intake of vitamin D. Other pork cuts
such as ribs, pork shoulder and pork loin also contain ample amounts of vitamin D without
compromising fat intake.
Eggs are a popular addition to dishes making it an easy and accessible source of vitamin D. The egg yolk
in particular contains most of the vitamin D of an entire egg. Just make sure not to get most of your daily
dosage of vitamin D from eggs alone as it contains 200 milligrams of cholesterol which may compromise
image source: foodandhealth.com