Vitamin D is one of the most important vitamins when it comes to bone health. Vitamin D also acts to regulate the essential minerals calcium and phosphorus in your body.
One of the most common ways that we get vitamin D in our bodies is through exposure to the sun, but there are plenty of delicious foods and drinks out there that can add vitamin D to your diet even when the sun isn’t shining.
Vitamin D deficiency is a common health risk, especially as one gets older. Vitamin D supplements are available, but it also important to know what foods and beverages have the most available vitamin D in them.
A quick stroll through the grocery store will provide you with a number of common items that provide a significant amount of vitamin D, even in small servings. Here is a list of some of the foods and beverages that contain the highest amount of vitamin D per gram.
When it comes to the food with the most amount of available vitamin D, there is nothing better than fish.
Certain fish have a higher concentration of vitamin D than others, the highest being salmon, trout, sturgeon, mackerel, tuna, halibut, herring, cisco, swordfish, sardines, rockfish and flatfish. Cod liver oil is another option for a high dose of vitamin D.
Mushrooms are an excellent source of vitamin D. Portabella, morel and chanterelle mushrooms offer some of the highest amounts of vitamins among mushrooms.
Mushrooms can be eaten by themselves, dried and taken in pill form, or added to other dishes such as soups, omelettes and pizza.
These days, there are many different kinds of milk on the market, including milk made from nuts and rice. Most of these are fortified with a variety of vitamins, including vitamin D.
Whole milk (including chocolate whole milk) contains the most vitamin D, followed by non-fat, 1% and 2% milk. Soy-milk and almond milk are also terrific sources of vitamin D.
Like milk, yogurt is one of the best ways to get high amounts of vitamin D in small servings. There are endless options of flavors and types of yogurt, but one thing they almost all have in common is that they are a great way to get your daily vitamin D.
You may be seeing a pattern here. Dairy products are excellent sources of vitamin D, and cheese is no exception.
The great thing about cheese is that not only can you eat it on its own, you can add it to any number of your favorite dishes.
6. Fortified Cereal
Cereal is a fantastic source of vitamin D because the cereal manufacturers add it (along with many other vitamins and minerals) to the cereal during production.
The combination of milk and fortified cereal offers a great way to get plenty of vitamin D in a single meal.
Pork is great source of vitamin D and can be prepared in many different ways. Whether on the grill, as sausage, or in a pulled pork sandwich, there are countless ways to enjoy your meal and be provided with a solid source of vitamin D.
Margarine offers a way to add vitamin D to many different meals, whether that be as simple as a slice of toast, or as a flavoring in pasta or potatoes.
8. Egg Yolks
Egg yolks are full of vitamin D. Hard-boiled eggs are a great way to take your vitamin D on the go and have it as a bite-sized snack.
Egg yolks are also used in cooking, so you may find yourself getting your vitamin D from baked items that you may not have suspected would offer such an important vitamin.
9. Beef Liver
Beef liver is one of the best sources of vitamin D when it comes to meat options. Adding beef liver to a soup or stew is a fantastic way to add vitamin D to your diet while enjoying a hearty meal.
10. Fortified Orange Juice
Like cereal, orange juice contains significant amounts of vitamin D through the process of adding the vitamin to the product during production.
This is known as fortifying. Certain orange juices are marketed specifically as a source of vitamin D and can provide your recommended daily allowance in a single glass.