{"id":6458,"date":"2024-04-04T00:00:41","date_gmt":"2024-04-04T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6458"},"modified":"2024-04-04T15:08:26","modified_gmt":"2024-04-04T15:08:26","slug":"best-foods-for-vitamin-d","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/best-foods-for-vitamin-d\/","title":{"rendered":"Best Foods for Vitamin D"},"content":{"rendered":"\n

You don\u2019t need to go outside to get enough vitamin D<\/p>\n\n\n\n

Vitamin D is an important part of overall health, and having the right amount in your bloodstream is essential for\u00a0bone health.\u00a0According to some research, it can even protect from depression, diabetes and heart disease.<\/p>\n\n\n\n

Most healthy adults require 600 international units (IUs) of vitamin D per day, while individuals more than 70 years old need about 800 IUs. Babies, on the other hand, need only between 200 and 400 IUs of vitamin D in their first year. Here are some ways to make sure you\u2019re getting enough of your daily vitamin D.<\/p>\n\n\n\n

Cod liver oil<\/h2>\n\n\n\n

\"Cod<\/p>\n\n\n\n

Cod liver oil is one of the best sources of vitamin D, as just 1 tablespoon has 1,360 IUs, or 34 micrograms. It also has vitamin A, which helps the immune system and bone growth, and omega-3 fatty acids, which are\u00a0good for the heart.<\/p>\n\n\n\n

How to add cod liver oil to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

Similar to\u00a0fish oil\u00a0but with the added benefits of vitamin A and D, cod liver oil not only comes in liquid form, but can also be found in the form of liquid capsules that you can take if you don\u2019t want to have to taste it.Next<\/p>\n\n\n\n

Trout<\/h2>\n\n\n\n

\"Trout\"<\/p>\n\n\n\n

Among all the types of fish you can eat, trout is one of the best sources of vitamin D. Just 3 ounces of farmed and cooked rainbow trout contains 645 IUs of vitamin D, or 16.2 micrograms. Among many benefits, trout has quite a bit of protein, which makes it one of the\u00a0best foods for healthy, glowing skin.Next<\/p>\n\n\n\n

How to add trout to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

Trout can be fried, grilled or baked and is used in\u00a0Southern recipes, such as trout amandine or fried fish.Next<\/p>\n\n\n\n

Salmon<\/h2>\n\n\n\n

\"Salmon\"<\/p>\n\n\n\n

Closely related to trout, salmon has a ton of nutritional benefits, such as possible\u00a0prevention of Alzheimer\u2019s\u00a0thanks to its omega-3 fatty acids. A 3-ounce cooked portion of sockeye salmon has 570 IUs, or 14.2 micrograms, of vitamin D.Next<\/p>\n\n\n\n

How to add salmon to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

Grilling up the perfect salmon\u00a0is a great way to up your vitamin D intake, and it can be a fun meal if you\u00a0grill it on a stick. It can also be baked or fried and served with all kinds of sauces.Next<\/p>\n\n\n\n

White mushrooms<\/h2>\n\n\n\n

\"White<\/p>\n\n\n\n

Mushrooms are known to have many medicinal benefits, including boosting vitamin D. Half a cup of raw white mushrooms that have been cut and exposed to UV light contains 366 IUs of vitamin D, or 9.2 micrograms.Next<\/p>\n\n\n\n

How to add white mushrooms to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

You can eat white mushrooms by themselves or add them as a topping to pretty much anything. Toss them in a salad, cook yourself a mushroom sauce for\u00a0pasta\u00a0or order mushroom pizza from\u00a0one of America\u2019s top pizzerias.Next<\/p>\n\n\n\n

Fortified milk<\/h2>\n\n\n\n

\"Fortified<\/p>\n\n\n\n

In the United States, most of the vitamin D in the average diet comes from fortified foods. Nearly all milk in the country is fortified with 100 IUs per cup, or 2.5 micrograms. One cup of vitamin D-fortified 2% milk has 120 IUs, or 2.9 micrograms of vitamin D.Next<\/p>\n\n\n\n

How to add fortified milk to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

In addition to drinking milk, you can add it to\u00a0coffee\u00a0or smoothies. There are also plenty of\u00a0recipes that use a lot of milk.Next<\/p>\n\n\n\n

Fortified alternative milk<\/h2>\n\n\n\n

\"Fortified<\/p>\n\n\n\n

There are so many alternatives to milk available now, notably soy, almond and oat milk. Vitamin D-fortified soy, almond and oat milks contain 100 to 144 IUs, or 2.5 to 3.6 micrograms per cup.Next<\/p>\n\n\n\n

How to add a fortified milk alternative to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

You can use any of these milks as\u00a0creamers for your coffee\u00a0or tea, or as a substitute for milk in any recipe. There are also plenty of vegan foods and desserts that use soy, almond or oat milk.Next<\/p>\n\n\n\n

Sardines<\/h2>\n\n\n\n

\"Sardines\"<\/p>\n\n\n\n

Sardines typically\u00a0come in cans, and a serving of two sardines has 46 IUs of vitamin D, or 1.2 micrograms.Next<\/p>\n\n\n\n

How to add sardines to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

Sardines can be eaten by themselves, but they\u2019re also used as pizza toppings and in soup or salads.Next<\/p>\n\n\n\n

Egg yolks<\/h2>\n\n\n\n

\"Egg<\/p>\n\n\n\n

Vitamin D can be found in the yolks of eggs. One large scrambled egg will contain 44 IUs of vitamin D per serving, or 1.1 micrograms. Eggs are so versatile because there are all kinds of\u00a0unexpected ingredients that go great with eggs.Next<\/p>\n\n\n\n

How to add egg yolks to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

Having eggs for breakfast is a quick and easy way to ensure they\u2019re a part of your diet, but you don\u2019t have to stick to omelets, fried eggs or just scrambled. There are plenty of\u00a0brunch recipes\u00a0that make creative use of eggs and egg yolks, as well as dinner dishes such as shakshuka or egg fried rice.Next<\/p>\n\n\n\n

Beef liver<\/h2>\n\n\n\n

\"Beef<\/p>\n\n\n\n

It may not sound appetizing to some, but beef liver is enjoyed by many cultures, as part of Italian, South American and\u00a0South Asian\u00a0cuisines. Three ounces of braised beef liver contains\u00a042 IUs of vitamin D, or 1 microgram.Next<\/p>\n\n\n\n

How to add beef liver to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

Beef liver is typically grilled or saut\u00e9ed and eaten as a main course. You can make some yourself or order a plate at one of\u00a0America\u2019s best soul food restaurants.Next<\/p>\n\n\n\n

Fortified cereal<\/h2>\n\n\n\n

\"Fortified<\/p>\n\n\n\n

Plenty of\u00a0ready-to-eat cereals\u00a0come fortified with vitamin D. Just one serving of cereal that\u2019s been fortified with 10% of the recommended daily value of vitamin D has 80 IUs, or 2 micrograms, of it.Next<\/p>\n\n\n\n

How to add fortified cereal to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

One of the\u00a0biggest breakfast mistakes\u00a0you can make is skipping it entirely. Buy some fortified cereal as a quick and easy morning option, or incorporate it into a dessert or granola recipe.Next<\/p>\n\n\n\n

Swordfish<\/h2>\n\n\n\n

\"Swordfish\"<\/p>\n\n\n\n

Just 3 ounces of cooked swordfish has 566 IUs of vitamin D, or 14.2 micrograms. It\u2019s also a great source of selenium, which\u00a0helps with heart health.Next<\/p>\n\n\n\n

How to add swordfish to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

You can grill swordfish and\u00a0serve it with dressing, stick it\u00a0onto a skewer\u00a0or turn it into a\u00a0swordfish slider. Swordfish can also be baked, fried or served tartare.Next<\/p>\n\n\n\n

Fortified yogurt<\/h2>\n\n\n\n

\"Fortified<\/p>\n\n\n\n

Yogurt has many health benefits, including\u00a0lowering your risk of heart disease, Type 2 diabetes and chronic inflammatory diseases. Six ounces of yogurt fortified with 20% of the daily value of vitamin D contains 80 IUs of vitamin D, or 2 micrograms.Next<\/p>\n\n\n\n

How to add fortified yogurt to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

When eating more fortified yogurt, it\u2019s important to make sure it doesn\u2019t have too much sugar, as sugary yogurt is one of those\u00a0\u201chealthy\u201d foods you should avoid. In addition to eating yogurt by itself, you can add it to a smoothie, make a breakfast parfait or use it in a dip or dessert.Next<\/p>\n\n\n\n

Sunlight<\/h2>\n\n\n\n

\"Sunlight\"<\/p>\n\n\n\n

Vitamin D can be produced naturally in the skin by getting some sunlight; the sun\u2019s ultraviolet B energy causes it to produce the vitamin. It\u2019s important to get enough vitamin D while still\u00a0taking care of your skin, especially in the winter\u00a0when you may be exposed to less sunlight.Next<\/p>\n\n\n\n

How to get more sunlight<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

If you\u2019re not able to go outside much, or if your area gets very little sunlight, you can still catch some rays by making sure to open your windows. However, getting too much sun can be harmful, so make sure to wear sunscreen, especially when you\u2019re\u00a0somewhere that\u2019s sunny year-round, and don\u2019t rely on the sun for all your vitamin D needs.Next<\/p>\n\n\n\n

Dietary supplements<\/h2>\n\n\n\n

\"Dietary<\/p>\n\n\n\n

One easy way to ensure you\u2019re getting your recommended daily value of vitamin D is by taking a dietary supplement. If you think you may have a vitamin D deficiency, you should\u00a0get a blood test and ask your doctor\u00a0just what your levels are and how much you may need.Next<\/p>\n\n\n\n

How to get dietary supplements<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

You can find dietary supplements at any grocery store, pharmacy or vitamin shop. It\u2019s important to check your options to see how much vitamin D they have so that you\u2019re not taking too much. Your doctor can let you know how much vitamin D you should be taking and, if necessary, even give you a prescription for a high-level dose of any\u00a0vitamins you may be missing.Next<\/p>\n\n\n\n

Tuna<\/h2>\n\n\n\n

\"Tuna\"<\/p>\n\n\n\n

Like other foods with vitamin D, tuna is one of the\u00a0healthiest foods for your thyroid. In 3 ounces of tuna fish that\u2019s been canned in water, there are 40 IUs of vitamin D, or 1 microgram.Next<\/p>\n\n\n\n

How to add tuna to your diet<\/h2>\n\n\n\n

\"How<\/p>\n\n\n\n

There are a lot more creative ways to incorporate tuna into your diet than a simple\u00a0healthy tuna salad\u00a0or steak. Try adding tuna to your\u00a0pasta\u00a0or making tuna noodle casserole, one of those\u00a0old-school recipes that no one makes anymore but should.<\/p>\n","protected":false},"excerpt":{"rendered":"

You don\u2019t need to go outside to get enough vitamin D Vitamin D is an important part of overall health, […]<\/p>\n","protected":false},"author":2,"featured_media":6459,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[223],"tags":[],"class_list":["post-6458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/Vitamin-D-and-Diabetes.png","categories_details":[{"id":223,"name":"Healthy Eating","count":115,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6548,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/6458","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=6458"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/6458\/revisions"}],"predecessor-version":[{"id":17327,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/6458\/revisions\/17327"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/6459"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=6458"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=6458"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=6458"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}