Top Foods Rich In Vitamin D –  Vitamin D is one of the most important vitamins that our body needs. When our body is under direct sunlight exposure it produces vitamin D. Vitamin D can also be consumed through supplements but it can be consumed from foods as well. Many foods are enriched with the goodness of vitamin D. Hence listing here the Top Foods Rich In Vitamin D that you can consume for treating the vitamin D deficiency. 

Why Vitamin D is important?

Getting enough vitamin D is a lot important for your body as Being a fat-soluble vitamin helps in the absorption of calcium and turn helps in decreasing the risk of osteoporosis, maintaining strong bones, etc. it also reduces the risk of various bone diseases. Vitamin D also helps well in fighting cancer and plays a big role in maintaining the mental health of the person. Vitamin D is a lot beneficial and necessary for our body. 

Hence to avoid vitamin D deficiency it is a lot important to make vitamin D intake. The deficiency of vitamin D can lead to rickets, osteomalacia, and osteoporosis. Vitamin D also helps in maintaining healthy bones. Vitamin D is also a lot necessary for pregnant and breastfeeding women as it helps in bone health development, immunity, and cell division in the child. 

Top Foods Rich In Vitamin D

Vitamin D can also be consumed through various food items. Some of the food rich in vitamin D which you can consume are:

Salmon 

Being a popular fatty fish, Salmon is enriched with the goodness of vitamin D. Also 3.5 ounces of salmon serves around 66% of the daily value of vitamin D. there is a lot of difference in consuming the wild and the farmed salmon. Wild salmon serves more than 24% of the daily value in its 100-gram serving whereas the farmed salmon contains only 32% of the daily value in one serving that is only 25% of the wild salmon. 

Sardines and Herring

Around the whole world enjoys the taste of herring. Herring is a fish and the best thing to note about the herring is it can be served raw, canned, pickles, and even can be smoked. Being a small fish, it is also one of the best sources of vitamin D. fresh herring 100-gram serving delivers 27% of the daily value. If you cannot consume the fresh herring then you can also go for its pickle form which is also a good source of vitamin D serving around 14% of the daily value in a 100-gram serving. 

Canned sardines are also one of the best sources of vitamin D serving 22 % of the daily value. 

Soy milk 

As most of the vitamin D enriched foods are animal products, hence vegetarians are at great risk of vitamin D deficiency. Hence one can also go for the plant substitutes such as soy milk being fortified with vitamins and minerals and other nutrients like cow milk possess. One cup of soy milk serves 13-15% of the daily value of vitamin D. 

Orange Juice 

Orange juice is also fortified with vitamin D goodness and other nutrients for people who have a milk allergy and are lactose intolerant. You can take orange juice with breakfast serving 12% of the daily value. 

Cereal and oatmeal 

Cereals and instant oatmeal are also one of the best sources of vitamin D. Half a cup of cereals and oatmeal serve about 17% of the daily value. No doubt as in comparison to other natural sources cereals and oatmeal provide less vitamin D but is the best way to boost the intake. 

Egg Yolks 

Are you worrying that only seafood is rich in vitamin D? Then you are wrong! Vitamin D can also be gained through the whole eggs, which is hell nutritious. The yolk contains the fat, vitamins, and minerals whereas the white portion of the egg is best for protein intake. One egg yolk serves around 5% of the daily value. 

How much vitamin D an egg contains depends upon the vitamin D content of the chicken feed and sun exposure. 

Mushrooms 

Mushrooms are only and the best plant source serving vitamin D. As humans can synthesize the vitamins when exposed to sunlight in the same way mushrooms can also. Animals produce vitamin D3 whereas the mushroom produces the vitamin D2. A 100 gram serving of mushroom can serve three times the DV.

Conclusion 

Hence these all are the top foods rich in Vitamin D which you can consume to gain the vitamin D goodness. Also, try exposing yourself more to the sunlight as it is the best way of getting vitamin D.