Vitamin D Rich Foods
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Fatty fish fatty fish including salmon tuna and sardines are strong sources of vitamin d.
Vitamin d rich foods. Along with vitamin d sardines are rich in vitamin b12 b6 and iron. Learn more about the best dietary sources of. Eating plenty of these vitamin d rich foods is a great way to make sure you get enough of this important nutrient. Oily fish isn t just rich in vitamin d.
Cod liver oil is one of the top sources of vitamin d and also happens to be a rich source of vitamin a and anti inflammatory omega 3 fatty acids. Sardine is a good source of vitamin d. This accounts for approximately 90 of our total vitamin d with only 10 coming from food. Aim for 1 2 servings of vitamin d foods per day and try to include a good mix of vitamin d vegetables dairy products and fatty fish to get in a broad array of important micronutrients in addition to vitamin d.
Here the five best vitamin d rich foods you should be eating in every season according to berman. Foods with a high vitamin d content include oily fish some mushrooms and egg yolks. I like adding herbs and spices to salmon and baking to eat as a main dish or flaked. Fish with high oil content like herring mackerel salmon and tuna are excellent sources of vitamin d.
Vitamin d can improve bone muscle and immune system health. A single fillet of herring provides 306 iu of vitamin d nearly half the daily value for an adult. Depending on where you live 20 minutes of sun exposure a day is enough to meet your vitamin d requirements. Below is a list of the top 10 foods highest in vitamin d by common serving size for more see the nutrient ranking of 200 foods high in vitamin d.
It s packed with omega 3 fatty acids protein some b vitamins and selenium all of which are essential for good health. While getting regular sun exposure is the best option for warding off vitamin d deficiency you can also increase your intake of vitamin d rich foods to maintain your vitamin d status. 100 gm of sardines has around 193 iu of vitamin d. If the taste is hard for you to tolerate take it.
Last medically reviewed on december 18 2019. Here is a list of foods rich in vitamin d you can include in your diet.
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