Vitamin D Rich Foods

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Top High Vitamin D Rich Foods

There are many diseases, which we call upon knowingly or unknowingly. The reason is irregular routine and unbalanced diet. Due to the changing environment, we have started paying more attention to filling the stomach instead of giving importance to the nutrients present in the food. As a result, the body becomes deficient in many nutrients. This deficiency works to trap us in the clutches of many deadly diseases. One of these nutrients is vitamin D, which not only strengthens bones but is also helpful in reducing the risk of other diseases. In this article of Myhealthonly, we will share with you many such interesting facts related to Vitamin D Rich Foods.

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First of all, let us know the benefits of Vitamin D for the body.

Benefits of Vitamin D for a Healthy Body

The benefits of vitamin D for a healthy body are considered necessary in many ways, to explain about which we are mentioning some points below.

  • Vitamin D can help the body absorb calcium. This can reduce the risk of bone-related disorders such as osteoporosis and rickets.
  • Vitamin D may be beneficial to the health of bones and teeth by increasing the supply of calcium in the body.
  • Vitamin D can help the body grow and develop normally.
  • Vitamin D can also be considered helpful in strengthening the nerves, muscles, and immunity of the body.
  • Inflammatory problems can be overcome by having the proper amount of vitamin D in the body.
  • Vitamin D may help improve brain health.
  • Vitamin D can also be considered beneficial for a healthy heart.
  • Vitamin D can also be effective in preventing skin-related problems such as acne.
  • Vitamin D can be beneficial in protecting against deadly diseases like cancer.

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After knowing the benefits of Vitamin D, read the Vitamin D diet.

18 Amazing Vitamin D Rich Foods

If a diet containing vitamin D in the proper amount is consumed regularly, then it can remove the symptoms of vitamin D deficiency in the body. In addition, sources of vitamin D may also provide protection against disease caused by vitamin D deficiency.

  1. Cow’s Milk

The name of milk comes first in the source of vitamin D. Therefore, vegetarians can make up for the vitamin D deficiency by consuming milk. Milk is considered a storehouse of many nutrients. The reason is that along with protein, calcium, phosphorus, magnesium, manganese, and zinc, vitamins D and K are also present in them.

Vitamin D quantity in milk: About 115 to 124 IU (International Unit) of vitamin D is found in a glass of milk (about 226 ml).

  1. Egg

Eggs can also be included in the diet like Vitamin D Rich Foods. Scientific research published on the NCBI site confirms that eggs are rich in vitamin D, along with calcium and protein. For this reason, eggs can be included in the diet rich in vitamin D. By consuming it, the deficiency of vitamin D, as well as other nutrients in the body, can also be fulfilled.

Vitamin D quantity in eggs: 1 large fresh egg contains about 41 IU (International Unit) of vitamin D.

  1. Vitamin D in Fish

There is much fish that are known to be sources of vitamin D. People who like to eat fish can also include fish in the diet like Vitamin D Rich Foods. Fish low in vitamin D can be made part of the diet.

  • Salmon fish: Talking about salmon or salmon fish, it is a better option to meet the deficiency of vitamin D. According to experts, vitamin D is found in such abundance in this fish that after its consumption there will be no need for anything else.
  • Vitamin D quantity in salmon fish: About 245 IU (International Unit) of vitamin D3 is present in 100 grams of salmon fish.
  • Mackerel fish: Like salmon fish, mackerel fish is also capable of fulfilling the need for vitamin D in the body. It is said that its effect is better than salmon fish, due to which it can also be counted as vitamin D food.
  • Vitamin D quantity in mackerel fish: In general, 352 to 644 IU (International Unit) of vitamin D can be found in 100 grams of mackerel.
  • Herring (Hilsa) fish: Talking about the use of herring fish in Vitamin D Rich Foods, its use as a source of vitamin D can prove to be very beneficial. According to experts, the deficiency of vitamin D, which is considered essential for better functioning of the body, can be met by this fish.
  • Vitamin D quantity in fish: Vitamin D is found in about 228 to 616 IU (International Unit) in 100 grams of herring fish.
  • Catfish: Now let’s talk about catfish. It is also considered a better option to meet the deficiency of vitamin D. The reason is the abundance of this vitamin found in it. Its use alone can be considered capable of meeting the amount of vitamin D required in the body.
  • Vitamin D quantity in fish: About 425 IU (international unit) of vitamin D is found in 85 grams of catfish (wild).
  • Carp fish: By using carp fish, the problems caused by vitamin D in the body can be overcome. It is said that vitamin D is present in very high amounts in it. For this reason, its regular use can remove the deficiency of vitamin D in the body.
  • Vitamin D quantity in fish: Vitamin D can be found up to 988 IU (International Unit) in 100 grams of carp fish.
  • Canned tuna fish: Tuna fish can also fulfill the amount of vitamin D in the body. The reason is that like other fish mentioned above, it is also included in Vitamin D Rich Foods. Therefore, vitamin D deficiency and its associated risks can be overcome by including it in the form of a vitamin D diet.
  • Vitamin D quantity in fish: About 268 IU (International Unit) of vitamin D is present in 100 grams of canned tuna fish.
  1. Fortified Food

Fortified foods may also be beneficial to meet vitamin D deficiency. According to research by NCBI, the fortification of various foods started in 4000 BC. Under these, there are many such foods in which vitamin D is also fortified. Fortification foods containing vitamin D can be included in many foods, such as milk and other ready-to-eat meals.

Explain that the method of fortification is adopted to increase the number of essential micronutrients like vitamins and minerals in the food. This can help increase the nutritional quality of the diet and reduce the risks associated with their deficiency.

Vitamin D quantity in fortified food: Read the ingredients on the product package and their nutritional quantity to find out the amount of vitamin D contained in fortified food.

  1. Orange Juice

Talking about the names of fruits with vitamin D, then the name of orange comes at the top. By the way, along with calcium, iron, zinc, magnesium, and phosphorus, vitamins A, B, C, E are also found in orange juice. Apart from this, vitamin D is also found in abundance in it. For this reason, orange as a fruit containing vitamin D can also be used to overcome problems related to it.

Vitamin D quantity in oranges: A glass (about 226 ml) of orange juice contains about 100 IU (International Unit) of vitamin D.

Top High Vitamin D Rich Foods
Vitamin D Rich Foods
  1. Mushrooms

Mushrooms are also included in Vitamin D Rich Foods. Like other vitamin D diets, vitamin D is not found in high amounts in it, but its use can prove to be helpful in protecting against the risks related to this problem. Especially, for those people who are abstaining from a non-veg diet. Therefore, the benefits of mushrooms can also be effective in eliminating vitamin D deficiency.

Vitamin D quantity in mushrooms: About 41 IU (International Unit) of vitamin D is found in one cup of mushrooms.

  1. Cod Liver Oil

Cod liver oil is prepared from the liver of codfish. It is said that many types of nutrients are found in it, which are used in the treatment of many serious diseases. Apart from this, it is also included in the source of vitamin D. With its regular use, vitamin D is supplied in the body.

Vitamin D quantity in cod liver oil: About 210 to 250 IU (International Unit) vitamin D is present in 100 grams of cod liver oil.

  1. Cereals

One of the answers to how to meet the deficiency of Vitamin D can be cereals. There are many options for getting vitamin D for non-vegetarian eaters, but the amount of Vitamin D Rich Foods for pure vegetarians is very limited. In such a situation, people can use cereals (food made from cereals) to meet the deficiency of vitamin D. Let us tell you that nowadays different grains, such as wheat, maize, millet, etc. are available in the market.

Vitamin D quantity in cereals: Cereals generally contain 50 to 100 IU (International Units) of vitamin D. Therefore, it is better that you choose only 100 IU serials.

Note: If you choose cereals made from cereals to meet the deficiency of vitamin D, then check the ingredients given on its packet. Buy it only if the amount of vitamin D is mentioned in the nutritional table on the packet.

  1. Soy Products

Using soy products, such as tofu, soy milk, and soy yogurt, can also prove to be very beneficial to meet the deficiency of vitamin D. They are believed to be rich in protein. For this reason, vitamin D is also present in them. Vegetarian people can use these products to meet the deficiency of Vitamin D.

Vitamin D quantity in soy products: About 80 to 200 IU (International Unit) of vitamin D can be present in soy products. This quantity may vary depending on the product.

  1. Oysters

Oysters can also be used as a better alternative to Vitamin D. The reason is that along with calcium, iron, potassium, and sodium, vitamin D is also found in abundance in it. Therefore, using it as vitamin D food can prove to be very beneficial.

Vitamin D quantity: Two typical servings of oysters are believed to provide up to 250 IU (International Units) of vitamin D.

  1. Curd

As mentioned earlier in the article, Vitamin D is found in good quantity in milk. At the same time, its quantity is bound to be found in curd made from milk. The special thing is that curd has more ability to fulfill the deficiency of this particular vitamin than milk. For this reason, the benefits of curd can also be used as a source of vitamin D.

Vitamin D quantity in curd: In general, about 80 to 200 IU (International Unit) of vitamin D can be found in about 170 grams of curd.

  1. Butter

Talking about the benefits of butter in the form of vitamin D, it contains vitamins A, B, E, and K along with calcium, iron, magnesium, and zinc. At the same time, it is also confirmed through another research that it also has a good amount of vitamin D. Therefore, it can be said that the deficiency of Vitamin D in the body can also be fulfilled by the use of butter.

Vitamin D quantity in butter: About 60 IU (International Unit) of vitamin D is found in 100 grams of butter.

  1. Beef Liver

Beef liver is rich in calcium, iron, magnesium, and phosphorus along with vitamins A, B, C, K, and E. Apart from this, vitamin D is also found in it. For this reason, it can be believed that along with essential nutrients, vitamin D is also fulfilled in those who use beef liver. Hence, it is counted as a source of Vitamin D.

Vitamin D quantity in the beef liver: About 48 IU (International Unit) of vitamin D is available in 100 grams of beef liver.

  1. Ricotta Cheese

For those who do not know about ricotta cheese, let us tell you that ricotta cheese is prepared from sheep’s milk. It contains calcium, iron, magnesium, potassium, and zinc as well as vitamins A, B, K, E, and D. Therefore, ricotta cheese can also be included in the diet to meet the deficiency of vitamin D. Ricotta cheese is easily available in the market. It can be made a part of the diet to meet the deficiency of vitamin D.

Vitamin D quantity in ricotta cheese: About 10 IU (International Unit) of vitamin D can be supplied by consuming 100 grams of ricotta cheese.

  1. Salami

If someone likes to eat cooked smoked meat, then they can consume salami meat to overcome the deficiency of vitamin D in the body. Like any other meat, salami is used dried, especially pork. It contains calcium, iron, magnesium, phosphorus as well as vitamins A, B, E, and D. Therefore, it can be used as a source of vitamin D.

Vitamin D quantity in Salami: About 41 IU (International Unit) of Vitamin D is available in 100 grams of Salami.

Note: Keep in mind that consuming salami meat in excess can be injurious to health. Therefore, include it in the diet keeping in mind the quantity.

  1. Shrimp

To meet the deficiency of vitamin D, you can also use lobster counted in seafood. Lobster is also a good source of vitamin D. Perhaps this is the reason why lobster is widely consumed in Vitamin D Rich Foods. For this reason, it can be said that the consumption of shrimp can prove to be effective in removing the problems caused by vitamin D deficiency.

Vitamin D quantity in shrimp: About 63 international units of vitamin D are found in 1 cup of shrimp.

  1. Margarine

Margarine can also be consumed to meet the deficiency of Vitamin D. Marin is a type of processed food, prepared like butter. Margarine, which looks and tastes like butter in taste, is food containing cholesterol free low trans fatty acids. For this reason, it can be included in the diet as an alternative to butter. At the same time, vitamin D is also present in it along with various nutrients, so it can also be included in the Vitamin D Rich Foods chart.

Vitamin D quantity in margarine: About 25 IU (International Unit) of vitamin D is found in one teaspoon of margarine.

  1. Sour Cream

Sour cream can be used in breakfast to give a different taste to the snacks. It is prepared from pasteurized milk and cream. Vitamin D is also found in good quantity in it. For this reason, sour cream can also be included in the Vitamin D Rich Foods chart.

Amount of Vitamin D in Sour Cream: About 1 IU (International Unit) of Vitamin D is available in one teaspoon of Sour Cream.

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So these were Vitamin D Rich Foods, now read information related to Vitamin D Supplements.

Vitamin D Supplements –

In addition to fruits or other foods containing vitamin D, vitamin D supplements can also be taken to overcome vitamin D deficiency. There are many Vitamin D tablets and capsules available in the market, which claim that their use can make up for the deficiency of Vitamin D in the body. Explain that vitamin D3 is most commonly consumed in the form of supplements. However, before using any supplement, please consult a doctor once, as some side effects can also be seen due to its excessive consumption.

Vitamin D quantity in supplements: Talking about the amount of vitamin D3 in supplements, it is present up to 51.1 percent in tablets and 35.2 percent in capsules.

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Now we are telling the dosage of Vitamin D necessary for the body.

How much vitamin D needs your body?

Talking about the daily requirement of vitamin D, it can vary with age.

  • Babies from birth to 12 months need about 400 IU (International Units) of vitamin D.
  • Between one year and 71 years of age, about 600 IU (international units) of vitamin D is required.
  • After crossing the age of 71, the body needs about 800 IU (International Unit) of vitamin D.

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In the next article, we will learn about the diseases caused by vitamin D deficiency.

What are the side effects of Vitamin D deficiency?

Lack of vitamin D in the body can increase the risk of many diseases, some of which are as follows.

  • The lack of Vitamin D in the diet can lead to the weakening of the bones, due to which the risk of osteoporosis is increased.
  • In children, its deficiency can cause rickets. In this disease, the bones of children start becoming soft. At the same time, its deficiency in adults can lead to the risk of osteomalacia. This is also a problem of weak bones.
  • In many cases, its deficiency affects the body’s immunity along with BP, sugar, and cancer.

Now you must have come to know very well about the importance of Vitamin D. Along with this, you must also have come to know that due to its deficiency, the risk of some problems can increase. In this article, you have been given information about many types of food under the Vitamin D Rich Foods Chart, in which the names of fruits containing Vitamin D including vegetables and non-vegetarian food are also explained in detail. In such a situation, if you or any member of your family is struggling with this problem, then the information given in the article is going to be of great use to you.

Frequently Asked Questions –

Which foods are rich in Vitamin D?

There are many foods that are rich in vitamin D, including:

Cod liver oil
Fish like salmon, tuna, and sardines
Mushrooms
Milk
Soy and soy products
Egg
Beef liver
Butter
Broccoli
Carrot
Almond etc.

Which vegetable is rich in Vitamin D?

About 41 IU (International Unit) of vitamin D is found in one cup of mushrooms. Therefore, among vegetables, mushrooms are considered a rich source of vitamin D.

Which fruits and vegetables are sources of vitamin D?

A variety of fruits and vegetables are sources of vitamin D. Broccoli, mushrooms, carrots, etc. can be included as vegetables rich in vitamin D. Talking about fruits, oranges can be considered a good source of vitamin D.

How can I increase vitamin D in my body faster?

The best option to increase the level of vitamin D in the body is sunlight. However, if you cannot sit in the sun for some reason, then you can also increase the amount of vitamin D in the body through vitamin D-rich food. For this you can include the following food in the diet:

For vegetarians: Milk, cheese, curd, other dairy products like butter and cream, mushrooms, etc.
For non-vegetarian people: Fatty fish like salmon, cod liver oil, egg yolk, etc.

Which fruit is the best source of Vitamin D?

Among fruits, oranges can be considered the best source of vitamin D.

Is Bananas Contain Vitamin D?

No, bananas do not contain vitamin D. Therefore, bananas cannot be included in the list of fruits with vitamin D.