The significance of Vitamin D cannot be understated as it plays a crucial role in regulating calcium and phosphate levels in the body. It also plays a vital role in maintaining strong bones and preventing ailments such as osteoporosis, rickets, osteomalacia, and a weakened immune system. Take a look at this article to know about different foods that can help maintain the required level of Vitamin D in your body.
Recommended Dietary Allowance for Vitamin D
The Recommended Daily Allowance (RDA) for adults aged 19 and older is 600 IU (15 mcg), and 800 IU (20 mcg) for those over 70 years of age.
Food Items rich in Vitamin D
Below listed are the food items you must include in your daily diet to ensure adequate Vitamin D levels in the body.
Mushrooms
Mushroom is one of the best Vitamin D vegetables, which naturally produces this nutrient when exposed to sunlight. They are healthy and can be cooked, baked, or pan-fried. Less than 100 grams of mushroom daily is good for health. 100-gram mushroom has2300 IU vitamin D.
Oranges
Orange or orange juice is the best option with vitamin D and other nutrients such as calcium. It is healthy to have one orange per day.1 cup of orange juice has 100 IU of vitamin D.
Bananas
When it comes to choosing from fruits, banana is another best option for Vitamin D you can opt for. This is because they are a great source of magnesium, which activates vitamin D in the body. Daily consuming 1-2 bananas is recommended by health experts.
Spinach
For leafy green veggie-lover, spinach is one of the best vegetables containing vitamin D & calcium. Spinach is an excellent source of quick energy and delicious and healthy ingredient in any food. Consuming 1 cup fresh spinach or ½ cup cooked spinach is recommended by health experts.
Yogurt
This is an excellent choice for enrichment as not only does it improve Vitamin D levels, it is also a good source of calcium, protein, and gut-friendly bacteria. Fortified yogurt offers many health benefits and it also prevents the development of chronic diseases. Ideal consumption quantity – 1 – 1 ½ cups is considered healthy.
Tofu
For vegetarians, fortified tofu which is famously known as cottage cheese can gain a good amount of vitamin D. It can be eaten in different ways such as in gravies or as a garnish over salad which makes them more tasty & enriched. Eating around 25 grams daily helps provide a good portion of vitamin D. Per 100 grams of Tofu provides around100 IU of vitamin D.
Soy milk
This is a plant-based product curated by soaking dry soybeans and grinding them thoroughly and it contains the same amount of protein as cow’s milk. It is also high in Vitamin D, Vitamin C, and iron. One must consume less than 500 ml of soy milk daily. 1 Cup of soy milk has107-117 IU of vitamin D in 1 cup.
Cheese
This is among the best foods which are high in Vitamin D. It is valued for its high phosphorus, fat, protein, vitamins, and calcium content. You can eat it raw or add it to your diseases. It is suggested to eat 40 grams of cheese daily. 100 grams of cheese contains 24 IU of Vitamin D.
Cereals
These are considered the best breakfast as they contain reasonable amounts of essential vitamins and nutrients, including vitamin D. It is a lighter way to have a healthier breakfast. Eating 25 – 30 grams of cereal is suggested for children and 30 – 45 grams for adults. Cereals/ oatmeals contain 40-100 IU per 100 grams.
Conclusion
A deficiency of vitamins is a common issue faced and one of these vital vitamins is Vitamin D. Incorporate above mentioned food items in your diet and maintain the required level of Vitamin D in your body.
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Source: Healthline, MedicalNewsToday, HealthifyMe
Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.
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Published on March 29, 2023
