Vitamin
D is crucial to bone health and also supports the heart, lungs, and
immune system. Unfortunately, many people do not get enough of it in
their diets nor do they venture outside often enough to get it naturally
from that burning star in the sky. A lack of vitamin D can lead to weak
bones, joint pain,
and may even lead to rickets. If you’re low on this vitamin intake,
read on to learn about some of the best natural sources of vitamin D
that you can add to your diet.
In addition to adding these vitamin D rich foods to your diet, you do need to make sure you get some sunlight. Of course you have to balance this carefully and make sure to wear protective clothing and avoid getting a sunburn. If you incorporate some (or even better, all) of these natural sources into your diet, deficiency of the vitamin will not be in your future.
Sources:
..................................................................................................Mushrooms
Mushrooms, more specifically shiitake and button mushrooms, are excellent source of vitamin D. The dried versions of these mushrooms are equally abundant as their fresh options. To get the benefits of the vitamin D, make sure the mushrooms were dried in the sun.Mackerel
Holy mackerel, that fish is full of vitamin D! A regular 3-oz portions of this fish will deliver almost 90% of your daily vitamin D needs. Mackerel and other fish are also rich in omega-3s and other nutrients that support over health.Sockeye Salmon
Similar to the mackerel, a traditional serving of sockeye salmon (about 3 oz) will deliver up to 90% of your necessary vitamin D. The key here is to make sure it is salmon that is wild-caught and not farm-raised.Catfish
Apparently if you’re low on this vitamin, seafood is a good place to turn to remedy that. Catfish is another ocean creature that is full of it. This is because it makes a habit of feeding on plankton, which produce vitamin D from the sunlight they take in. Another seafood option that is a rich source of this vitamin is herring, as it also feeds off vitamin D-rich plankton.Tuna
Tuna is already enjoyed by many people, either fresh, in sushi, raw, or in a nice tuna salad sandwich. Good news is that this tuna is another great source of vitamin D that so many of us are lacking. Tuna is another oily fish that supports brain health and function. Again, be sure to opt for the wild-caught choice is possible.Cod Liver Oil
Imagine that, another fishy element that is full of what you need. Cod liver oil is extremely high in omega-3s and vitamin D and has been shown to help treat osteoporosis. You can usually find the supplement in your local grocery store.Eggs
Eggs are another great natural source, although they aren’t as rich in the vitamin as our fish friends mentioned previously. However, one egg will provide you with 10% of your DV of vitamin D needs, which is certainly better than nothing!In addition to adding these vitamin D rich foods to your diet, you do need to make sure you get some sunlight. Of course you have to balance this carefully and make sure to wear protective clothing and avoid getting a sunburn. If you incorporate some (or even better, all) of these natural sources into your diet, deficiency of the vitamin will not be in your future.
Sources:
- http://www.health.com/health/gallery/0,,20504538,00.html
- http://www.prevention.com/food/food-remedies/foods-high-vitamin-d
- http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110
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