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Foods Rich in Vitamin D

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cereal-Vitamin DVitamin D is important for a lot of things. This nutrient is necessary for immune functioning, bone strengthening and inflammation prevention. One of the best ways to get your vitamin D is by exposing your skin to sunlight. Also, you may include vitamin D-rich foods in your diet. They include:

Salmon

Eating salmon provided as much as 227% of your everyday vitamin D requirement. The nicest thing about salmon is they also supply your body with muscle-building protein. Salmon is also a wonderful source of omega-3 fatty acids. These friendly fats are good for your brain and heart.

 

Sardines

A 100-gram serving of sardines is said to yield 120% of your daily vitamin D needs. Just like salmon, sardines also supply your body with good amounts of protein and omega-3 fatty acids. Consuming the canned type where the bone many be eaten too provides you with the calcium your body needs to fight off osteoporosis.

Eel

It’s a wonderful idea to have eel whenever you’re inside a restaurant offering this seafood. That’s because a serving of it allows you to obtain 233% of your daily value of vitamin D. Eating eel once in a while is good for your cardiovascular system due to its healthy fats.

Oysters

Each time you have the opportunity to order oysters at a restaurant, do so in order to enjoy good amounts of vitamin D. Oysters are also good sources of iron that helps in the production of red blood cells, as well as magnesium that is good for the nerves and muscles. Oysters are also known as superb aphrodisiacs!

Snapper

You can obtain over 100% of your daily vitamin D requirements by consuming a 100-gram serving of snapper. Aside from this vitamin, snapper is also an excellent source of protein and omega-3 fatty acids. It also yields good amounts of selenium, a mineral that the thyroid gland needs for proper functioning.

Mushrooms

It is said that mushrooms exposed to sunlight while being grown or just before being cooked contains more vitamin D. A cup of portabello mushrooms contains as much as 64% of your daily needs of vitamin D. Other mushrooms packed with this nutrient include shiitake, morel, chanterelle and white.

Cheese

There’s more vitamin D in cheese than milk where it comes from due to the processing involved. Eating cheese in moderation is good for you because a serving of it packs as much as 26% of your daily vitamin D needs. Cheese is also a good source of protein, calcium, magnesium, phosphorous, zinc, and vitamins A, B2 and B12.

Tofu

Another excellent source of vitamin D is tofu. A 100-gram serving of it is said to provide your body with 26% of its daily vitamin D needs. Tofu also yields calcium and iron, as well as phosphorous, selenium, manganese, copper, magnesium and zinc. This superfood is also packed with protein, boasting of 8 essential amino acids.

Fortified Cereals

Consuming these products with added vitamin D helps ensure you get your daily needs of the nutrient. When shopping, opt for something that is made of whole wheat and contains minimal amounts of fat and calories. Topping your serving of fortified cereals with fruits like bananas, kiwis and strawberries allows you to enjoy more nutrients.