While the choices of foods you can eat to get your “vitamin D” are minimal, a nutritionist has revealed 4 famous foods containing the most popular vitamin to buy when you next visit the grocery store, and can be eaten daily or weekly.
1) fatty fish
Lisa Yang says fatty fish (like salmon, tuna and mackerel) are all great sources of vitamin D in the diet, as well as herring and sardines, according to Eat This, Not That.
Speaking of salmon, Yang recommends eating wild salmon because it has more vitamin D than farm-raised salmon.
Confirming Yang’s advice, a study published in the Journal of Biochemistry and Molecular Biology revealed that wild salmon provides 988 IU of vitamin D in 3.5 ounces, which is 124 percent of the daily value of vitamin D.
Packed with omega-3 fatty acids, fish oils are a great addition to your nutritional supplement stack! pic.twitter.com/cKGPq7Bd8B
— Lisa Anne (@WorkHard2BFit) September 20, 2021
2) egg yolk
Although the yolk is the fattest part of an egg, it is full of nutrients that make it worth keeping in eggs.
The US Department of Agriculture states that one large egg yolk contains 37 international units, and if you were to eat two large eggs for breakfast, that would mean you would get 74 international units of “vitamin D”, which is roughly 10 percent of your daily value.
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3) wild mushrooms
Mushrooms are among the foods rich in vitamin D, especially when exposed to sunlight.
Lisa Yang points out that “wild mushrooms are the only good plant source of” vitamin D, and according to a study published in Food and Chemical Toxicology, wild mushrooms exposed to sunlight can provide up to 2,300 international units per 3.5-ounce serving, which is what It represents 288 percent of your daily value.
🌱 WILD MUSHROOM ONE-POT GNOCCHI
Cooking the gnocchi in its garlicky, white wine sauce means it is totally infused with the flavours. And one-pot cooking saves on washing up too! 🤗 https://t.co/diEPr7uphK #vegan #plantbased #veganrecipe pic.twitter.com/raGVenKLzN— TheVegSpace (@TheVegSpace) September 16, 2021
4) fortified food
Lisa Yang says there are some fortified foods that can help with vitamin D, such as most dairy products, plant milks, breakfast cereals and orange juice.
But Yang pointed out that fortified foods are provided with an extra dose of vitamins and minerals that are not naturally present in them, such as folic acid (folate), zinc and iron.
She suggested that you might get about 100 to 200 IU per serving of fortified foods, or 13 to 25 percent of your daily value.
Don't forget your Vitamin B12! Naturally found in animal proteins, Vitamin B12 (great for keeping your blood cells healthy) can also be found in fortified foods like cereals and soy products. #KeepItGreenLCB #LeCordonBleu pic.twitter.com/Yq7olI2IFX
— Le Cordon Bleu (@LeCordonBleuInt) January 26, 2021
Best times to get vitamin D from the sun
Exposing your skin to sunlight twice a week for 5 to 30 minutes (usually in the sun’s strongest hours between 10 a.m. and 4 p.m.) will give you enough Vitamin D.
The recommended daily dose of vitamin D
Adults under the age of 70 should get at least 15 micrograms of “vitamin D” per day, while adults over 70 should get 20 micrograms, and this is equivalent to 600 to 500 international units, which are the numbers recommended by nutritionists in the United States. United States of America.