There are so many diets and exercises for better health so we’re overloaded with helpful advice on everything from the latest workouts to the list of superfoods that contain all the most important nutrients. Vitamin D is just one of the nutrients we seem to be hearing a lot about. Vitamin D foods plays a vital role in keeping bones healthy, protecting against colds and fighting depression. Lack of vitamin D can impact the function of various systems within our bodies. Read our guide and discover excellent sources of vitamin D.
What causes vitamin D deficiency?
Because the body produces it naturally, it isn’t always clear what causes vitamin D deficiency. The sun is another natural source of vitamin D, but increased use of sunscreens could be blocking absorption, contributing to a lack of vitamin D. Everyone’s nutritional needs are not the same. It can be difficult to determine what vitamin D dosage you need on your own. It’s always important to talk to your doctor before starting a new workout program, making a drastic change in diet or taking any type of supplement.
How to increase vitamin D?
As with most vitamins and nutrients, people looking to increase their daily vitamin D dosage often turn to taking over-the-counter supplements. Although this is one way to boost your intake. Unfortunatelly, many people don’t realize how much vitamin D foods can contain.
5 excellent sources of vitamin D
Eating a balanced diet of fresh, whole foods and avoiding high-fat processed foods is the key to many aspects of good health. As for what foods have vitamin D naturally, there aren’t many, as most vitamin D foods have been fortified.
» Milk, juices & cereals
What foods have vitamin D naturally? Milks, juices and cereals are the largest categories of fortified vitamin D foods. Because fortification is a form of processing, it’s important to read labels and buy products that don’t use chemicals or artificial ingredients. A good rule to follow is to choose products made from easily recognized ingredients. The fewer ingredients the better.
» Avoid products with long lists of ingredients and names you can’t pronounce. »
For those that prefer to avoid processed foods altogether, there are a few foods that contain naturally high levels of vitamin D. This is especially good news for anyone who enjoys fish.
In general, oily fish contain a good amount of vitamin D. Some containing almost a full-day’s supply. Mackerel, sockeye salmon and herring contain the highest amounts of vitamin D, with sardines, catfish and tuna not far behind. As an added bonus, most fish contains high levels of vitamin B6, which boosts melatonin production and aids in getting good sleep.
» Eggs & mushrooms
If fish just isn’t one of your favorite foods, excellent sources of vitamin D are eggs and certain varieties of mushrooms.