Looking to boost your immune system naturally? Incorporate Vitamin D3 foods in your diet to maintain your overall health and well-being. Vitamin D3 is often known as sunshine vitamin because it is synthesised in our body by exposure to sunlight exposure. Moreover, this essential vitamin is responsible for playing a crucial role in bone growth and brain function.
Vitamin D3-rich foods support the immune system, bone, and brain functioning. However, plenty of vitamin-rich foods are available, and fortunately, in this article, we’ve listed the top 15 vitamin D3-rich food sources for maintaining health and overall well-being.
Also read: List Of Top 15 Vitamin B7 Foods: The Ultimate Guide
Top 15 Vitamin D3 Rich Food Sources
Here’s a list of vitamin D3-rich food sources you must read to restore your overall health and well-being.
| S.No. | Food | Serving Size | Vitamin D3 Content |
|---|---|---|---|
| 1. | Mushrooms | 100 gram | 0.06–3.01 μg |
| 2. | Cheese | 50 gram | 0.2–0.6 mcg |
| 3. | Egg yolks | 1 large | 37 IU |
| 4. | Salmon | 100 gram | 526 IU |
| 5. | Tuna | 100 gram | 269 IU |
| 6. | Fortified Milk | 237 ml | 115 IU |
| 7. | Fortified Orange Juice | 237 ml | 100 IU |
| 8. | Fortified Cereals | 1 cup | 85 IU |
| 9. | Beef liver | 1 kg | 0.7–7.7 μg |
| 10. | Halibut | 100 gram | 190 IU |
| 11. | Sardines | 100 gram | 193 IU |
| 12. | Trout | 100 gram | 212 IU |
| 13. | Mackerel | 100 gram | 81.6 IU |
| 14. | Cod liver oil | 100 gram | 250 µg |
| 15. | Fortified Yoghurt | 1 cup | 120 IU |
| 16. | Boiled Chicken | 85 gram | 0.17 mcg |
Also read: Top 15 List Of Vitamin B3 Foods You Must Know
Mushrooms
Mushrooms are a vegetarian vitamin D3 food. They are also a great source of vitamin D2, which can be converted into vitamin D3 in the body when exposed to sunlight or UV light.
Cheese
Cheese contributes to a great extent to your daily vitamin D3 intake. In addition, cheese is a great source of vitamin D3, contributing around 10 per cent of the recommended daily intake per ounce.
Egg Yolks
Eggs are another vitamin D3 food. They are loaded with many nutrients, proteins, fats, minerals, and vitamins, including vitamin D3. Moreover, egg yolks contain more vitamin D3 than egg whites.
Salmon
Salmon is an oily fish that is loaded with many nutrients. It is rich in omega-3 fatty acids and vitamin D3, and incorporating this amazing fish into your diet may provide a substantial amount of these essential nutrients.
Tuna
Tuna is a budget-friendly option to boost your Vitamin D3 levels. It is also a convenient and versatile food source to add to your diet to fulfil your daily requirements of Vitamin D3.
Fortified Milk
Did you know that milk and other dairy products are great sources of vitamin D3? Well, yes, milk and milk products are great sources of vitamin D3 and support bone and teeth health.
Fortified Orange Juice
Orange juice, when fortified with vitamin D3, becomes a great source of vitamin D3. It is a great option for everyone except people with acid reflux. It will be the best option for people with low blood sugar levels. Moreover, it can spike the blood sugar levels in individuals with diabetes.
Beef Liver
Along with being a good source of iron, beef liver also contains vitamin D3, albeit in smaller amounts compared to fish and fortified foods.
Fortified Cereals
Start your day off right with a bowl of fortified cereal, which can provide a significant portion of your daily vitamin D3 needs.
Trout
Trout is a kind of fish that is a good source of vitamin D3. So, this food source can help you in maintaining bone health as well as supporting immune function, and regulating mood. So, including trout in your diet can be a healthy way to increase your intake of vitamin D3, along with other important nutrients like omega-3 fatty acids, protein, and various vitamins and minerals.
Also read: List Of Top 20 Vitamin B6 Foods Sources: A Complete Guide
What Are The Benefits Of Vitamin D3?
Promotes Bone & Teeth Health: Vitamin D3 plays a vital role in strengthening bone health, supporting the immune system, and improving brain functioning. It is also essential in maintaining the proper balance of calcium and phosphorus, hence promoting bone and teeth health.
Improves Mental Health: Additionally, Vitamin D3 boosts the immune system and lowers the risk of certain diseases. It is also associated with mood regulation and is known to improve individuals’ mental health.
Proper Growth & Development: Vitamin D3 is known to promote proper growth and development in infants and children. In addition, it helps protect the body against the risks of diseases such as diabetes, cancer, heart disease, and multiple sclerosis.
Furthermore, vitamin D3 food sources aid in weight loss by increasing metabolism and suppressing appetite. Plus, vitamin D3 is known to improve energy levels in individuals, physical performance, and sleep quality.
Also read: Top 15 Picks: List Of Vitamin B2 Foods
Closing Thoughts
There are plenty of vitamin D3-rich food sources available. These can be incorporated into your daily routine to fulfil your vitamin D3 requirements. These food items include cheese, mushrooms, trouts, beef liver, egg yolks, fortified milk, and many more. Moreover, these sources are not only delicious but also nutrient-rich. Keep in mind to eat a balanced diet, including all the essential vitamins and minerals to support your overall health and well-being.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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