#HealthBytes: Top 5 food items rich in Vitamin D
What's the story
Vitamin D is an essential nutrient, obtained mainly from sunlight (and certain food items).
However, with people exposing themselves lesser and lesser to sunlight nowadays, eating food items rich in this vital vitamin becomes more important than ever.
The nutrient is vital for strong bones, better immunity, and nerve & muscle function.
Here are top 5 Vitamin D-rich food items.
Fish
Fishes make for a brilliant source of Vitamin D
Fishes with a high oil content like salmon, mackerel and tuna are the best way to get enough Vitamin D into your body.
With just 100 grams of canned salmon, you'll meet nearly 90% of your daily requirement of Vitamin D.
Apart from being rich in Vitamin D, fishes are also a great source of phosphorus, calcium, omega 3 fatty acids, and protein.
Eggs
Nothing can go wrong for those who eat eggs!
Among the long-list of healthy nutrients provided by eggs, Vitamin D is another, available in abundance.
One whole, hard-boiled egg will supply you with 7% of your daily requirement of Vitamin D.
Besides, eggs are also rich in essential nutrients like Vitamin A, E, K, D; iron, protein, sulfur, essential amino acids, and choline.
However, don't go overboard with egg consumption.
Mushrooms
Grown in sunlight, mushrooms are naturally rich in Vitamin D
Mushrooms stay exposed to the sun's ultraviolet rays when growing, which is why they're naturally rich in Vitamin D.
Though the Vitamin D content varies depending on the type of mushroom consumed, one cup of white button mushrooms provides you with 92% of your daily Vitamin D requirements.
Additionally, mushrooms are also rich in dietary fiber, iron, potassium, Vitamin C, and magnesium.
Fortified Milk
Fortified milk carries a good amount of Vitamin D
Most of the packaged, fortified milk these days come loaded with enough Vitamin D to help you avoid deficiency.
One tall glass provides 30% of your daily required Vitamin D intake.
Additionally, milk will also give you enough protein, calcium, potassium, and the essential Vitamin B-12.
Include two glasses of milk in your daily diet to stay healthy in the long run.
Orange juice
Fortified orange juice is a great source of Vitamin D
Though not naturally present in fruits like oranges, Vitamin D is added to fortified juices to help augment their health benefits.
A favorite breakfast accompaniment, one cup of fortified orange juice will provide you with nearly 12% of your daily Vitamin D requirements.
Also, apart form Vitamin D, orange juice is also good for providing you with protein, carbohydrates, calcium, and Vitamin C.