May 6, 2015 | Posted in:Uncategorized

vitamin diyVitamin 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:

1. Mushrooms

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.

4. Pork

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.

5. Eggs

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

heart health.

image source: