In a study done in 2014, it was discovered that vitamin D hard to find in many places. With such an important nutrient present in common foods such as avocados and salmon there is no excuse not to eat them! Read these 10 foods to see how much vitamin D you are essentially missing out on.
10 Foods You Didn’t Know Contained Vitamin D
You may know that Vitamin D is important for strong bones and teeth. However, did you know that this vitamin is actually found in a variety of foods? Here are 10 foods that you may not have known contained Vitamin D:
1. Salmon – This fish is a great source of Vitamin D, as well as protein and omega-3 fatty acids.
2. Milk – Most milk products are fortified with Vitamin D, so be sure to check the labels.
3. Eggs – Egg yolks contain high levels of Vitamin D.
4. Mushrooms – Many mushrooms contain high levels of Vitamin D, especially when they are exposed to sunlight.
5. Fortified cereals – Some breakfast cereals are fortified with Vitamin D, so be sure to check the labels before you buy.
6. Fortified orange juice – Just like some cereals, some brands of orange juice are also fortified with Vitamin D.
7. Yogurt – Some yogurts also contain high levels of this vitamin.
8. Cheese – While not all cheese contains Vitamin D, some types do contain small amounts of this nutrient.
9. Soy milk – Soy milk is often fortified
Tips for Increasing Your Intake of Vitamin DHigh Vitamin D Foods
Here are some tips for increasing your intake of vitamin D:
1. Eat more fatty fish. Fatty fish such as salmon, tuna, and mackerel are excellent sources of vitamin D.
2. Get some sun exposure. Our bodies create vitamin D when our skin is exposed to sunlight. Just make sure to use sunscreen to protect your skin from the harmful effects of the sun’s rays.
3. Eat more mushrooms. Mushrooms are a great source of vitamin D. You can find them fresh or canned at most grocery stores.
4. Take a supplement. If you don’t get enough vitamin D from your diet, you can take a supplement to make up for it. Just be sure to talk to your doctor before taking any supplements.
Adding more foods high in vitamin D to your diet is a great way to ensure that you’re getting enough of this important nutrient.
Dos and Don’ts to Ensure a Balanced Intake of Vitamin D
Do: get some sun each day, eat foods that are high in vitamin D, take a supplement
Don’t: take more than the recommended daily amount of vitamin D, get sun exposure for more than 15 minutes at a time
Tips on How to Cook Low Vitamin D Foods
There are a few tips you can follow to make sure your food is low in vitamin D. First, avoid foods that are high in fat, such as fatty meats and cheeses. These foods tend to be high in vitamin D. Instead, opt for leaner protein sources, such as tofu or beans.
Second, limit your exposure to sunlight. Vitamin D is produced by the body when it is exposed to sunlight. so, if you want to keep your vitamin D levels low, limit your exposure to the sun.
Third, eat more dark leafy greens. Dark leafy greens, such as kale and spinach, are low in vitamin D. So, including them in your diet can help keep your vitamin D levels down.
Following these tips can help you make sure your food is low in vitamin D. This is important for people who need to maintain low vitamin D levels for medical reasons.
How to Add More Variations of High Vitamin M Foods in the Diet
Here are some tips for adding more high vitamin D foods to your diet:
-Make sure to include fatty fish in your diet. Salmon, tuna, and sardines are all good sources of vitamin D.
-Eggs are another good source of vitamin D. You can hardboil them, scramble them, or even make a frittata.
-If you don’t eat dairy, you can get calcium and vitamin D from fortified plant-based milks. Look for brands that are fortified with both calcium and vitamin D.
-You can also get small amounts of vitamin D from certain mushrooms. Look for mushrooms that have been exposed to sunlight or ultraviolet light.
-Fortified cereals are another good way to get vitamin D. Just check the label to make sure the cereal you’re buying is fortified with vitamin D.