Top 5 Foods And Drinks With Vitamin D
When exposed to sunlight, vitamin D is naturally produced in our bodies. The recommended daily amount of vitamin D is 400 IU. Due to covid and working from home, it is harder for us to obtain our recommended dose each day. Several other factors can affect your vitamin D intake, such as the weather, exposure to sunlight, diet and more. For this reason, it is extremely important to eat foods that have high levels of vitamin D, so that you can maintain optimal health and ensure you are getting the correct amount that your body requires.
These are our top 5 foods with vitamin D:
Salmon is an excellent source of vitamin D with an extensive amount of health benefits. It is rich in omega-3, fatty acids and is also a great source of protein. In addition to this, it is extremely high in B vitamins. One easy, healthy meal that we love here at SunVit-D3 is salmon, broccoli and mash. Not only is it simple to make, but it is also a fibrous meal filled with protein. Public Health England advises recommends that you should eat at least 1 portion of oily fish a week and that women should have no more than 2 portions a week, whilst men should have no more than 4 portions
Mushrooms are one of the few organic, vegan sources of vitamin D. Similarly, to humans, mushrooms produce vitamin D following exposure to sunlight or a sunlamp. You can even place your mushrooms on a window sill when the sun is out so that they can intake more vitamin D. Mushrooms are also a great source of selenium, protein and antioxidants. Mushroom and spinach risotto is a favourite dish of ours as it is a balanced meal full of nutrients. It is perfect for the summer evenings when you don’t want to do much cooking, or for a super nutritious lunch.
Tuna is another great source of vitamin D. Similar to salmon, tuna is a fatty fish packed with vitamin D, vitamin B and potassium. Tuna is an effective source of energy also. Although, it is important to consume tuna in moderation due to its high levels of mercury.
Egg yolks are an extremely nutrient rich food type. Naturally, they contain vitamin D which is an essential vitamin for healthy bones and teeth. They contain even more vitamins including vitamin B12, B2, A and folate. Similarly, to vitamins, minerals are vital for our bodies to operate effectively, and contribute to our overall physical and mental wellbeing.Egg yolks are packed with minerals including phosphorous, iodine and selenium. Furthermore, eggs are a versatile food that can either be eaten on their own, as an omelette or in breakfast or they can be incorporated into other dishes, such as egg fried rice, some curries, quiche and more. The Public Health England advises that it’s best to cook eggs without adding salt or fat, for example, eating them boiled or poached without added sugar. Also, the Public Health England states that there is no recommended limit on how many eggs people should eat, making them a perfect breakfast staple for every day.
Naturally, orange juice does not contain vitamin D. However, fortified orange juice is rich in vitamin D, C, folate and potassium making it a great start to your day. Also, orange juice with pulp is a great source of fibre which aids digestion, prevents constipation and can also help us to feel fuller.