Vitamin D-Rich Diet: Mushrooms, Oily Fish and Other Immunity-Boosting Foods You Should Add to Your Winter Meal

Vitamin D is very essential for our body. Here are some foods that are a rich source of this sunshine vitamin.

Healthy vitamin D rich foods

We all know that sunlight is the best source of vitamin D. However, during this cold season, it is not easy to be exposed to the sun. The only way to get enough vitamin D is to eat a healthy diet that provides enough nutrients to care for your overall well-being. It plays a crucial role in strengthening your immune system and the absorption of essential minerals such as calcium, magnesium and phosphate. A vitamin D deficiency can cause problems such as persistent joint or back pain, muscle aches and more. In severe cases, vitamin deficiency can lead to serious health problems such as osteoporosis, rickets and arthritis. Here is the list of healthy foods that are a rich source of sunshine vitamin.

Best Vitamin D Sources for a Nutrient-Rich Diet

Cow's milk– It is a natural source of vitamin D and other important nutrients, including calcium, phosphorus and riboflavin. According to Healthline, 1 cup of fortified cow's milk contains 115 IU of vitamin D per cup (237 ml), or about 15% of the RDI. All milk brands that sell pasteurized cow's milk have vitamin D added. Drink whole milk every day to get the required amount of vitamin D in your diet.
Orange juice– Everyone's favorite drink, Orage juice, contains antioxidants and micronutrients such as vitamin C, folic acid, vitamin D and potassium. Try to consume the natural juice squeezed at home to get more benefits. Regular consumption of this juice offers several health benefits, such as improved heart health, reduced inflammation, and a reduced risk of kidney stones.
Yogurt- Regular consumption of yogurt promotes a healthy immune system and protects our body against many infections. Yogurt is fortified with vitamin D. According to Healthline, approximately 250 grams of yogurt contains 116 IU of vitamin D. Make yogurt at home to get more benefits.
Mushrooms We all know that mushrooms grow in sunlight and therefore are rich in vitamin D. It is one of the good food sources where the precursor of vitamin D occurs naturally. According to Healthline, one cup of wild mushrooms contains 136 IU of vitamin D, which is 17% of the RDA. Make various mushroom dishes at home and reap their health benefits.
Fat fish- Salmon, trout and mackerel are oily fish that contain a large amount of vitamin D. According to Healthline, 99 grams of salmon contains approximately 600-1000 IU of vitamin D, which is higher than the daily recommended amount for humans. Oily fish are also rich in other nutrients such as calcium, protein and phosphorus.