Use Coupon Code 'GOWOKE' To GET 25% Off on Orders Above 999!
Get upto 10% Cashack on pay via MobiKwik wallet on a minimum transaction of Rs.699
Top 10 Vitamin D3 Foods You Must Include In Your Diet
Vitamin D3 is an essential vitamin that is not only a bone-a-fide powerhouse, but also helps boost your immune system and more. But let's face it, getting enough Vitamin D 3 in your diet can be a bit of a challenge. That's why we have put together a list of the top 10 foods That Contain Vitamin D3 to ensure you're getting your daily dose of the sunshine vitamin.
These superfoods not only pack a punch of Vitamin D3, but they also contain other essential nutrients like protein, fiber, and healthy fats. So, you'll not only be nourishing your body with Vitamin D3, but you'll also be indulging in delicious and nutritious meals. From milk and salmon to eggs and mushrooms, these foods will have you feeling sunny-side up in no time.
So, don't be a mushroom in the dark, add these Vitamin D3-rich foods to your diet today!
What is Vitamin D3?
Vitamin D3 is one of two forms of vitamin D. It is the naturally occurring form produced in your body when exposed to sunlight. Vitamin D2 is the synthetic form that is used in some supplements. Vitamin D3 is found in small amounts in certain foods, but it's primarily obtained from being exposed to sunlight.
Vitamin D is essential for strong bones, a healthy immune system, and mental health. It's rare to have a deficiency in vitamin D, but it can happen if you don't get enough sun or if you're taking certain medications.
If you aren't getting enough vitamin D, you may be at risk for osteomalacia, osteoporosis, higher blood pressure, and an increased risk of certain cancers.
Vitamin D3 deficiency, symptoms and benefits.
Vitamin D3 deficiency can cause a variety of symptoms, including:
Fatigue and tiredness: Not getting enough vitamin D3 can make you feel more tired and fatigued than usual.
Muscle weakness: Not getting enough vitamin D3 can make you feel more tired and fatigued than usual.
Bones: Vitamin D3 helps build strong and healthy bones by increasing calcium absorption in the body. This is especially critical for children and teens as they are still growing. This is especially true for girls at risk of developing osteoporosis in their senior years.
Depression: Research shows that increasing Vitamin D3 in the body can also help improve mood and reduce the risk of depression. Vitamin D3 is also needed to produce serotonin, a hormone that plays a big role in regulating mood.
Impaired wound healing: Vitamin D3 is vital for the recovery of wounds, so a deficiency can slow down the healing process.
Frequent infections: Vitamin D3 helps to boost the immune system, so a deficiency can increase the risk of diseases.
Darker skin: Vitamin D3 deficiency can cause the skin to darken, especially in people with darker skin.
Immune System: Vitamin D3 plays an essential role in immune system function by helping the body fight off infections and diseases. This is especially important for those who suffer from seasonal allergies, colds, and flu.
Kidney function: According to studies, a deficiency in Vitamin D3 can increase the risk of kidney stones.
Remember that other health conditions can also cause these deficiencies and symptoms, so it's always best to consult a healthcare professional if you're experiencing any of these symptoms. Also, if you think you may have vitamin D3 deficiency, it's always recommended to consult a doctor to check your vitamin levels and get the proper treatment.
Top 10 Vitamin D3 Foods
Now that you know all about Vitamin D3, let’s get into which foods contain Vitamin D3:
Salmon: This fishy friend is an excellent source of Vitamin D3, with a 3-ounce serving providing up to 447 IU of the nutrient. Not only that, but it's also an excellent source of omega-3 fatty acids, which are much needed for heart health. So, if you want to give your heart a little love, add some salmon to your diet.
Milk: This dairy delight is more than just a tasty treat. It's also a good source of Vitamin D3, with a cup providing up to 124 IU of the nutrient. It's also an excellent calcium source, essential for strong bones and teeth. So, if you want to build a strong foundation, add some milk to your diet.
Eggs: These little powerhouses are a rich source of Vitamin D3, with one large egg providing up to 41 IU of the nutrient. In addition to Vitamin D3, eggs are a good source of protein and healthy fats. They also make for one of the most accessible breakfast options. So, give your body a little nourishment by adding some eggs to your diet.
Mushrooms: These fun-gi are more than just a tasty topping for pizza. Certain mushrooms, such as shiitake and portobello, are a rich source of Vitamin D3. One cup of sliced portobello mushrooms provides up to 2,800 IU of Vitamin D3. Try adding a few to your salad or sautéing them with a bit of garlic and oil for a quick and easy meal.
Fortified Cereals: Breakfast just got a whole lot better with these Vitamin D3 fortified options. Many cereal brands fortify their products with Vitamin D3, providing a convenient and tasty way to get your daily dose of the nutrient. A single serving of fortified cereal can provide up to 40% of the daily recommended intake of Vitamin D3. Simply enjoy a bowl of cereal with some almond milk for a quick and easy breakfast. It's also an outstanding source of Vitamin A and B12.
Tuna: Another fishy friend that is an outstanding source of Vitamin D3 is Tuna. A 3-ounce serving of canned tuna provides up to 154 IU of the nutrient. Tuna is widely known to be a good source of omega-3 fatty acids and protein. So, tune-a up your diet and give your body a little protein boost.
Sardines: These little fish pack a big punch when it comes to Vitamin D3. A 3-ounce serving of sardines provides up to 325 IU of the nutrient. Sardines are loaded with Vitamin D3 and are a great source of omega-3 fatty acids and calcium. So, if you want to give your bones a little love, add some sardines to your diet.
Cod Liver Oil: This fish oil is the richest source of Vitamin D3, with a tablespoon providing up to 450 IU of the nutrient. Cod liver oil is also a good source of omega-3 fatty acids and Vitamin A. It's also easy to add to your diet by simply taking a daily vitamin or adding it to a smoothie.
Fortified Orange Juice: This citrusy beverage just got a whole lot better with Vitamin D3 fortification. Some orange juice brands fortify their products with Vitamin D3, providing an easy and delicious way to get your daily dose of the nutrient. A cup of fortified orange juice can provide up to 137 IU of Vitamin D3. So, ditch your morning coffee and add fortified orange juice to your diet.’
Fortified Yogurt: This creamy treat is more than just a delicious snack. Many yogurt brands fortify their products with Vitamin D3, providing a convenient and tasty way to get your daily dose of the nutrient. A single serving of fortified yogurt can provide up to 20% of the daily recommended intake of Vitamin D3.
In conclusion, incorporating foods high in Vitamin D3 into your diet is crucial for maintaining a healthy lifestyle. From fish and eggs to fortified cereals and orange juice, the options for incorporating Vitamin D3 into your diet are diverse and delicious. Remember, a balanced diet, including various Vitamin D3-rich foods, can help support bone health, immune function, and overall well-being.
If you're looking for an easy and convenient alternative, consider giving Woke nutrition's oral slips a try. These little dissolvable slips pack a powerful punch of Vitamins and other essential vitamins and minerals, making it easy to support your health and wellness on the go.
Woke Nutrition has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.