Vitamin D3 commonly referred to as the sunshine vitamin is one of the most important vitamins that the human body needs. Though the human body can produce it when exposed to the sun, life styles, choice of food, and season etc can cause deficiency of it. This fat-soluble vitamin is very important for the body in such areas as bone formation, immune response and mood stabilization. This product is essential in the body to avoid developing other diseases such as osteoporosis, weak immunity, and fatigue among others.
Fortunately, there are numerous natural sources of Vitamin D3 that can be used to complement the vitamin in order to fill the deficiency. However, including these foods in your diet helps improve your Vitamin D3 as well as general well-being since they are healthy foods. These foods can be incorporated easily into the daily meals so that you do not need to struggle to get your nutrients.
So no matter whether you are an exercise freak planning to do a body building or a parent planning a strong bone child or an individual planning a healthy life style then this guide serves as the first step. Below are the top 10 natural foods containing Vitamin D3 that will help to improve your health.
Here are the Top 10 Vitamin D3 Rich Foods to Boost Your Health Naturally
1. Fatty Fish
Vitamin D3 can be obtained from fish products such as salmon, mackerel and tuna. These nutrient rich fish not only supply the healthy Omega-3 fatty acids but also a rich amount of Vitamin D3 and hence should not be avoided in any way.
2. Egg Yolks
Vitamin D3 is found in egg yolks and these are relatively cheap and can be incorporated in many meals. They should be included in your breakfast diet through scrambled eggs, omelets, or boiled eggs among others.
3. Cod Liver Oil
This old school supplement is packed with Vitamin D3. Just one teaspoon of cod liver oil has more Vitamin D3 than your required daily intake, and valuable omega-3s.
4. Fortified Milk
It is very easy to get Vitamin D3, so many brands of milk contain added Vitamin D3, making it easier for you to get your daily dose. A glass of fortified milk can also make bones strong and increase calcium intake.
5. Fortified Cereals
Choose a breakfast cereal that contains Vitamin D3. Combining them with fortified milk gives this essential nutrient a double dosage to help you start your day.
6. Mushrooms
Nevertheless, not all the mushrooms are rich in Vitamin D3, but the wild or UV treated mushrooms are. It is the ideal plant-base food for those who are in search of an alternative source.
7. Sardines
Both these small, oily fish are rich in vitamin D3; can be eaten raw in salads, in sandwiches, whipped into pasta. Sardines also contain calcium thus eating the fish is beneficial to the health of the bones.
8. Beef Liver
Beef liver is a food that contains high amounts of Vitamin D3, iron and other vitamins. It may not be to everyone’s liking but the health implications are clear.
9 Fortified Orange Juice
For Vitamin D3 you can go for the fortified orange juice if you are a lactose intolerant or if you don’t consume dairy products.
10. Cheese
Some of the few cheese that include vitamin D3 are cheddar cheese and Swiss cheese and they contain very little amounts of this vitamin. Nevertheless, they are not as calorically dense as other poultry and meat products, yet they do make a good contribution to a healthy diet.
Conclusion
Introducing foods that are high in Vitamin D3 into your diet is among the most natural ways through which you can improve your health. It’s time to learn that fatty fish and fortified cereals, mushrooms, and cheese – all these foods are not only tasty but also can improve our bones, boost immunity, and make us happier. However, these foods will make sure you get your Vitamin D3 fix, even when you cannot spend time in the sun.
Incorporation of these foods is one of the easiest ways to ensure that you are avoiding deficiencies and overall enhancing your health. By using a few strategies, you can make tasty and healthy meals that will help your body to obtain Vitamin D3 without any problem. Just a quick reminder that it is always wise to keep this sunshine vitamin at healthy levels. Thus, you should consider these options and begin your way to a healthy life right now! For further information about how you can enhance your diet and wellbeing, please see our Vitamin section.
