When you combine these vitamin D foods with daily sun exposure you’ll get all of the vitamin’s benefits. Vitamin D is often known as “sunshine vitamin.” Despite its name as Vitamin D, it is also a hormone, and a potent one at that. It was said that Vitamin D receptors can be found in practically every cell and tissue in the human body, and it regulates up to 200 genes.
Moreover, Vitamin D is the most commonly prescribed supplement by doctors nowadays. People who do not reside near the equator are more likely to have vitamin D insufficiency.
In addition to that, Vitamin D has incredible benefits, first is, it prevents cancer. Getting some sunshine on a regular basis could help to prevent and treat cancer. Vitamin D is also essential for maintaining a healthy immune system and preventing viral and bacterial infections.
Furthermore, the simplest method is to get some sun. UVB energy from the sun converts a molecule in your skin to vitamin D3, which is then transported to your liver and kidneys, where it is converted to active vitamin D. You’ll need 5-30 minutes of noon sun two or more times a week (between 10 a.m. and 3 p.m.)—easy enough if you can go outside for your lunch break.
So that is why it’s critical to receive some vitamin D from sources other than sunlight.
Here are the top foods for Vitamin D
one serving of farmed salmon contains roughly 250 IU of vitamin D or 32% of the daily value.
2. Canned Tuna
a 3.5-ounce (100-gram) portion of canned light tuna contains up to 268 IU of vitamin D, which is 34 percent of the daily value. On the other hand, it also contains a lot of niacin and vitamin K.
3. Egg Yolks
The yolk contains the majority of the fat, vitamins, and minerals in an egg, whereas the white contains the majority of the protein. Vitamin D is found in 37 IU per egg yolk, which is 5% of the daily value.
4. Vitamin D-fortified foods, such as some dairy products, orange juice, soy milk, and cereals
in a one-cup serving of cheese, you can get up to 30 IU of vitamin D. Fontina, Muenster, and Monterey cheeses are among the greatest sources of vitamin D. Six IU of vitamin D per ounce are found in richer kinds including bleu cheese, brie, and gouda.
6. Beef Liver
the vitamin D content of a cooked 2.5-ounce portion of beef liver is 36 IU. While it is well-known for having fewer calories than other meats.
are strong in protein, low in fat and calories, and have a slightly raised cholesterol content, making them a good source of omega-3s. According to the National Nutrient Database of the United States Department of Agriculture, a 3-ounce (85-gram) portion of shrimp contains about 129 IUs of vitamin D.
are hard to beat as a nutritious food when eaten alone, on pizza and burgers, or in salads and omelets, thanks to their low fat and calorie content. Leaving store-bought mushrooms in the sun for a day will enhance their D content (with more generated the longer they soak it in), but it will also lead the mushrooms to dry out and turn brown.