BY JANNELY ESPINAL, HOLA
Vitamin D can be consumed through balmy summer afternoons but with the global pandemic keeping us indoors, it is necessary to find an alternative to sunshine vitamin. This vitamin is a fundamental source for our body which helps regulate the absorption of calcium and phosphorus, and facilitates normal immune system function. There are many Vitamin D foods that can help you boost your immune system during infectious seasons. From boosting weight loss to fighting diseases, Vitamin D has many incredible benefits for your body’s growth. Satisfy your cravings with a charcuterie board recipe with cheeses high on Vitamin D or revamp your salmon dish with a 20-minute recipe.
The fat-soluble vitamin prevents osteoporosis, cancer, depression diabetes and obesity while boosting your happy mood. Read more to discover the foods rich in vitamin D you need to start adding to your grocery list.
Oat cereal
Start your healthy morning routine with a bowl of cereal or oats. Though some people are unable to get sun exposure, a hearty breakfast can boost the body’s vitamin D. One of the most popular cereals that contain vitamin D are instant oatmeal, grits, Multi-Grain Cheerios, Kellogg’s Special K and more. If you are able to work out in the morning, intensify your exercise with a fiber-rich breakfast like overnight oats.
Soy milk
There are many milk varieties in the market. From unique macadamia nut milk to coconut milk. Soy milk is a good milk alternative to cow’s milk if you are lactose intolerant and is high in protein, calcium and potassium. The milk is low in saturated fat and one cup of unsweetened soy milk has between 80 to 100 calories. Get the double source of vitamin D when you mix it with oat cereal.
Egg yolk
Improve your hair’s texture with egg yolk. Though egg yolks have a bad reputation for its high cholesterol levels, this food has vitamin A, B6, D, and E. Moderate your egg yolk consumption with a mix of vegetables for a delicious omelet. Egg yolks protect your eyes, preserve memory and are a great source of vitamins.
Orange juice
Orange juice is a classic breakfast beverage for its refreshing flavor and health benefits. Orange juice is only enjoyed in mimosas but also added to many food recipes. The best way to get vitamin D is from squeezed orange juice straight from the grove. It helps your body absorb more calcium and is high in vitamin C. Orange juice can help prevent different types of cancer and keeps your immune system healthy.
Beef liver
Though it is not a quintessential food choice for many people, beef liver has 50 IUs of vitamin D per three ounces. It is one of the most nutrient meats you can try. This nutrient-dense food is high in protein, low in fat and low in calories – about 175 calories for 3 ounces. This is a great alternative to other meat options and contains several nutrients such as folate, iron, copper, choline, vitamin A, vitamin B12 and riboflavin.
Muenster cheese
Cheese lovers can upgrade their pasta dish with Muenster cheese. Besides containing 22 IUs of vitamin D, Muenster cheese is one of the cheeses with the lowest lactose levels. This can be great news for people who have a hard time digesting cheese.
Cod liver oil
This fish oil supplement is high in vitamins A and D offering incredible health benefits. Cod liver oil improves bone health, reduces inflammation, improves rheumatoid arthritis symptoms, support eye health, reduce risk of heart disease, improves symptoms of anxiety and heals stomach and gut ulcers. The many benefits make it an essential part of your daily diet.
Mushrooms
With so many varieties of mushrooms, this fungus is a great addition to a healthy diet. Mushrooms improve any culinary project and are a good source of vitamin D if you are vegetarian. Also, it is the only food with vitamin D sources in the produce aisle. You can place your mushroom in sunlight to get direct vitamin D from the sun.
Salmon
There are plenty of fish that contain vitamin D including sardines, canned tuna and salmon. This beloved food is easy to make and has many benefits. From reducing the risk of heart disease to regulating your weight. Salmon contains omega-3 fats, 22 to 25 grams of protein in one serving and is high in B vitamins. This delicious fish continues to be a favorite among nutritionists.
