When we think of bone health, the first nutrient that generally comes to mind is calcium, and while an adequate intake of calcium is necessary to maintain bone health, vitamin D is just as important as your body you need vitamin D to absorb calcium. Consequently, vitamin D deficiencies are linked to an increased risk of osteoporosis and low bone density. In addition to its crucial role in maintaining bone health, vitamin D is also required for the normal production and function of various hormones, and it reduces inflammation and supports the immune system.
Unlike any other vitamin, vitamin D is actually a steroid hormone. Most of the body’s vitamin D requirements are met through endogenous production of the hormone, which occurs when cholesterol produces vitamin D when the skin is exposed to ultraviolet sunlight. Vitamin D levels tend to decline in winter, particularly in northern latitudes, due to the reduction in the intensity and duration of sunlight on the skin. As such, your vitamin D levels can change dramatically during the winter, and a simple lab test can determine your vitamin D status.
The current daily value for vitamin D for most adults is 800 IU or 20 μg, but your needs may be higher or lower. In particular, if you don’t get much direct sun exposure, you may want to consider a vitamin D supplement, light therapy, or increase your dietary intake of vitamin D by loading the foods with the highest vitamin D content, listed below.
Salmon
Fatty fish They are among the best dietary sources of vitamin D. A six-ounce fillet of salmon, for example, provides nearly 150% of the daily value, at 28.4 μg. Canned salmon is also a great option, providing about 91% of the Daily Value in a three-ounce serving. Canned salmon is also quite high in calcium, along with anti-inflammatory omega-3 fatty acids, potassium, and protein. Other fish rich in vitamin D include smoked white fish, swordfish, rainbow trout, canned sardines, halibut, and tilapia. Each provides more than 30% of the daily value with options like trout, swordfish, and whitefish going up to nearly 75%.
Mushrooms
Interestingly, like our own bodies, mushrooms also create vitamin D when exposed to UV light. You can even increase the natural vitamin D content in mushrooms before eating them by leaving them in the sun for 20 minutes or so. Sun-exposed crimini mushrooms are the richest in vitamin D, with an impressive 27.8 μg per cup, which is about 140% of the daily value. Portabella mushrooms exposed to sunlight come in second, at around 122% per cup. These meaty mushrooms keep well roasted, roasted, and stuffed.
Fortified milk
Most of the daily milk and alternative plant milk now they are fortified with vitamin D, since this nutrient is necessary to absorb calcium. An eight-ounce glass of low-fat milk has just over 3 μg (about 16% DV). Fortified soy milk, almond milk, rice milk, and coconut milk generally contain similar amounts, but you should consult the nutritional information and product label to determine the exact concentration.
Fortified Yogurt
Like milk, most yogurts in the United States are fortified with vitamin D. One cup of fortified yogurt contains about 3.2 μg of vitamin D, which is 16% of the daily value. Look for yogurt that contains live foods, active probiotics, which will support your digestive health and immune system. It is also best to avoid yogurts that contain a lot of added sugars, hormones, and antibiotics.
tofu
Many people are reluctant to try tofu, but it actually tastes relatively mild on its own. Rather, it takes on the flavors of the sauces or spices you cook it with. Most tofu is dipped in a calcium solution as it is formed, making it an excellent source of calcium for vegans and those of you. plant-based diet. To aid in the absorption of this calcium, most tofu is also fortified with vitamin D. One cup of fortified tofu provides about 5.7 μg (28% DV) of vitamin D.
Orange juice
Orange juice is naturally high in immune support vitamin C and potassium, an essential electrolyte that helps regulate fluid levels, blood pressure, and the heart’s electrical signals. In the United States, orange juice is also typically fortified with calcium and vitamin D, although the level of vitamin D is typically lower than that added to milk and plant-based milk. One cup normally provides around 2.5 μg.
Fortified cereal
Breakfast cereals can also be high in vitamin D, although like many foods on this list, this is synthetic vitamin D that is used to fortify the product. The specific content of vitamin D depends on the cereal, but there are many healthy cereals They provide about 15-18% of the daily value. Fortified cereals are also usually rich in iron, calcium and vitamin B12, a key nutrient for energy production.
Pork
There are not many foods on this list that are naturally high in vitamin D, as it is not a nutrient that is found organically in many foods. That said, pork does contain some vitamin D. A pork chop contains about 10% of the daily value. Pork is also a great source of selenium, with each six-ounce cutlet providing about 80 μg, which is almost 150% of the daily value. You will also get a strong dose of biotin, a crucial vitamin for supporting the health of your hair, skin and nails.
Eggs
Eggs are not particularly high in vitamin D, but compared to other unfortified foods, they are a good source. Each large egg has just over a microgram or about 6% of the daily value. However, don’t let these seemingly low numbers keep you away from this nutritious food. You’ll also get nutrients like protein, iron, and biotin.
Editors’ Recommendations
