There’s no doubt that vitamin D is one of the most essential nutrients you should be consuming. Also known as calciferol, vitamin D helps with calcium absorption, strengthens teeth and bones, supports our immune system, and can reduce depression. And while humans can produce vitamin D by spending time in the sun and eating a healthy diet, it may not be sufficient. Most of us never stop to consider if we’re getting enough of this critical nutrient, and yet vitamin D deficiency is considered an international health concern. A 2011 study revealed that 41.6% of the U.S. population is vitamin D deficient. Ensure you’re getting enough of the “Sunshine Vitamin” by adding the following foods to your diet.
Rainbow Trout. This colorful fish is an excellent source for vitamin D. The NIH notes that just three ounces contain 81% of the Daily Value. This colorful fish is also high in protein, low in calories, and can be grilled, baked, steamed, or fried.
Salmon. A six-ounce portion can provide up to 90% of the recommended Daily Value for vitamin D. Make sure to read the packaging before purchase since some scientific data suggests that wild salmon may be higher in vitamin D than the farmed variety.
Cod Liver Oil. When delicious foods come to mind, cod liver oil probably isn’t on your list, but there’s no doubt that just a tiny amount will do wonders for upping your vitamin D level. The National Institutes of Health (NIH) report that just one tablespoon provides 1,360 units of vitamin D, a whopping 170% of the Daily Value.
Mushrooms. These fabulous fungi are one of the best plant sources for vitamin D. Unlike other types of produce, mushrooms can produce vitamin D after being exposed to sunlight. According to the Mushroom Council, Portabella and crimini mushrooms contain higher amounts of calciferol, which is converted from the plant sterol ergosterol.
Fortified Cereals. If you’re looking for a vitamin D boost, try eating a bowl of cereal that’s had vitamin D manually added. In the United States, ready-to-eat cereals that list a grain as their first ingredient must be fortified with vitamin D, along with several other nutrients.
Fortified Orange Juice. If you enjoy a glass of OJ for breakfast, try finding a brand that’s been fortified with vitamin D and calcium. A 2010 study discovered that orange juice with added vitamin D was as beneficial as taking oral supplements. Several popular brands provide up to 25% of the daily value in just one serving.
Fortified Non-Dairy Milks. If you’re looking for a healthy beverage to up your vitamin D but can’t drink cow’s milk, pour yourself a glass of fortified soy, coconut, almond, or oat milk. Many non-dairy products offer up to a whopping 45% of the Daily Value.
Fortified Orange Juice. If you enjoy a glass of OJ for breakfast, try finding a brand that’s been fortified with vitamin D and calcium. A 2010 study discovered that orange juice with added vitamin D was as beneficial as taking oral supplements. Several popular brands provide up to 25% of the daily value in just one serving.
Keep in mind that vitamin D levels may fall short even if you live in a sunny city and eat well. Ask your physician to check your vitamin D levels just in case supplementation is necessary.
