A Healthy Dose Of Vitamin D From Wholesome Sources

Vitamin D is crucial for bone strength and the normal development of the skeleton. To assist the bones in retaining calcium and phosphorus, our bodies produce vitamin D as a hormone.

Usually, doctors prescribe supplements to overcome an extreme deficiency of vitamin D. However, if the low levels of the nutrient are non-threatening, most medical practitioners recommend natural food sources.

1. Mushrooms
Mushrooms become a good source of vitamin D when they are exposed to high amounts of UV rays. This exposure to sunlight affects mushrooms the same way it does humans and leads to the creation of vitamin D.

Commercially grown mushrooms undergo different processes. Some are grown in the dark; others are treated with UV rays. To know for sure, check the nutrient list before purchasing your next batch.

2. Cod Liver Oil
Cod liver oil is not only high in vitamin D but also in vitamin A and omega-3 fatty acids. It contains 450 IU per teaspoon, which means it gets you 75% vitamin D of the Recommended Dietary Allowance (RDA). Deficiency or not, cod liver oil is incredibly healthy food to have in your diet.

3. Salmon
Everyone seems to love salmon but it’s time you start eating more of it. This fatty fish contains 526 IU of vitamin D and is also rich in protein and omega-3 fatty acids.
Make sure you purchase wild salmon as it contains more vitamin D compared to farmed ones. The best part is that there are numerous delicious recipes for salmon, and we are sure you’ll find your favorite one.

4. Eggs
The egg yolks are incredibly rich in vitamin D, especially free-range and pastured eggs. This is why we should always eat one whole egg, the whites, and the yolk! Eggs also contain amino acids, choline, and healthy fats.

There are so many ways you can prepare an egg. If you don’t like the taste alone, try adding spinach, cheese, olives, mushrooms, or get creative. We are sure you’d find an egg recipe that you’d love to have for breakfast.

5. Breakfast Cereals
If you don’t eat cereal for breakfast, you better start now. Not only do cereals save you time every morning, but many of them are also excellent food sources of vitamin D.
Vitamin fortified cereals are a great alternative for vegetarians, vegans, and those who aren’t fans of seafood. Cereals also happen to be delicious and high in fiber and protein. It goes without saying, cereals are a great way to start your day!

6. Canned Sardine and Tuna
Sardines are delicious, and they are easy to cook. You just need to open the can and add it to whatever food you’re cooking. As a result, you get to eat food rich in vitamin D, proteins, and omega-3 fatty acids.

We suggest canned tuna if you feel sardines smell strongly fishy. Tuna is great for sandwiches and gives you a quick boost of vitamin D and protein.

Bottom Line
Deficiency or not, it is always a good idea to incorporate vitamin D in your diet, for most of us lack it anyway. Fortunately, it is quite easy to slowly combine these food items in our day-to-day meals. Add mushrooms to your omelets, put salmon or sardines in your salads, and head out in the sun whenever you can to keep your bones strong and healthy.