7 affordable foods to enrich body with vitamin D
Illustrative photo (Freepik)
In the fall and winter, it's especially important to ensure you get an adequate intake of vitamin D in your body. The best way to obtain it is through your diet, given the abundance of readily available foods rich in this essential vitamin, according to Eat This, Not That.
Canned sardines
The vitamin D content in one can amounts to 48% of the daily recommended intake.
For adults aged 19 to 70, the daily recommended intake of vitamin D is 600 IU, while those over 70 years old should aim for 800 IU per day. Canned sardines provide a simple and affordable way to supplement your vitamin D intake, crucial for your bones and overall well-being. You can enjoy sardines on their own or in sandwiches made with crackers. Alternatively, you can make a salad by adding onions, mayonnaise, and your favorite spices to sardines.
Milk
One cup of regular cow's milk provides 20% of the daily recommended intake of vitamin D.
While regular cow's milk contains modest amounts of vitamin D, there are brands that enrich milk by adding various vitamins and minerals. Therefore, it's important to read the product labels carefully. Just one cup of such fortified milk will cover one-fifth of your daily vitamin D needs.
Fish oil
The vitamin D content in one teaspoon of fish oil equals 75% of the daily recommended intake.
According to the Mayo Clinic, scientists have found that fish oil can help alleviate pain in arthritis patients, manage blood pressure and cholesterol, and reduce the risk of heart disease. In addition to these benefits, a single teaspoon of fish oil provides three-quarters of your daily vitamin D requirement.
Greek yogurt
150 mg of vitamin D in Greek yogurt equals 9% of the daily recommended intake.
While Greek yogurt contains relatively lower amounts of vitamin D compared to the previous foods mentioned, you can easily boost this level by adding some fortified cereal to your breakfast.
Eggs
One large egg provides 8% of the daily recommended intake of vitamin D.
Eggs are known for their protein and choline content, which is essential for metabolism, cognitive function, and healthy muscle tissue. But they also contain vitamin D. Having two eggs for breakfast will cover 16% of your daily requirement.
Atlantic salmon
90 grams of salmon fillet contain 75% of the daily recommended intake of vitamin D.
Farm-raised salmon often contains less vitamin D than wild-caught salmon, but even industrial fish can meet three-quarters of your daily vitamin D needs. The best way to enjoy salmon is by baking it and serving it with salad or vegetables.
Cheddar cheese
One cup of cheddar cheese provides 5% of the daily recommended intake of vitamin D.
In addition to its vitamin D content, cheddar cheese offers a substantial dose of protein and calcium, both essential for bone health.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
