4. Oatmeal. Just like most of the whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins and complex carbs, which are required by our body to stay healthy and in shape.
Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.
Here's a great reason to whip up some oatmeal for breakfast: The fortified options contain a decent amount of vitamin D. In a rush? Quaker Oat's instant oatmeal contains 154 IU per packet!
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
An estimated six in 10 households consume Kellogg's cereals. The brands increasing vitamin D content include Coco Pops, Rice Krispies, Frosties, Corn Flakes, Crunchy Nut Corn Flakes, Special K, Bran Flakes, Sultana Bran, Fruit n Fibre, Disney cereals, Krave, and Honey Loops.
*At the time of writing, Weetabix, Protein Crunch, Weetos and Ready Brek contain vitamin D2, which is suitable for vegans (however, there is a risk of cross-contamination from other products made on the same production lines).
Nope, no vitamin D here. But bananas do contain plenty of magnesium. And guess what? Among the many reasons you need magnesium is that once your vitamin D is in your bloodstream, the magnesium puts it to work, making magnesium a must-have in order for you to access the many benefits of vitamin D.
Sunlight is actually the most efficient way to get your daily recommended dose of vitamin D, as your skin is quite effective at producing it naturally when exposed to ultraviolet light from the sun. For most adults, ten to twenty minutes in direct sunlight is enough to absorb enough vitamin D for the day.
Although carrots have no vitamin D, they contain other important nutrients that can benefit your health.
Eggs (with the yolk), mushrooms (that have been exposed to the sun), and fortified dairy and alternative milk products can all contain vitamin D. But one of the best sources of vitamin D come from fatty fish—which is what you should consider incorporating into your breakfast.
Unfortunately, no fruits are high in vitamin D, and fortified orange juice is currently the only fruit product commonly sold with vitamin D.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Some factors that may reduce or block its absorption include: Conditions such as celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis. These can all affect the intestines, preventing them from absorbing vitamin D found in food.
Vitamin D deficiency is most commonly caused by a lack of exposure to sunlight. Some disorders can also cause the deficiency. The most common cause is lack of exposure to sunlight, usually when the diet is deficient in vitamin D, but certain disorders can also cause the deficiency.
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.
Another study found that 30 minutes of midday summer sun exposure in Oslo, Norway was equivalent to consuming 10,000–20,000 IU of vitamin D ( 8 ). The commonly recommended daily dose of vitamin D is 600 IU (15 mcg) ( 3 ).
Blueberries (14 microgram/half-cup) and grapes (11 micrograms/half-cup) and apples (up to 5 micrograms for one small apple) have lower amounts but are easy to add to a meal on the go.
Orange. There are limited Vitamin D fruits. Around 75% of the people worldwide are either allergic to dairy products or are lactose intolerant, and some of them are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.
According to a 2011 review , the vitamin E, beta carotene, vitamin D, protein, lecithin, and essential fatty acids in the oil can support healing and soothe the skin. Other small studies have shown that consuming avocados may help to protect the skin from harmful UV radiation.
Rich sources are fish, especially fish with a high fat content, such as sardines, salmon, herring and mackerel. Other sources of importance are meat, milk and eggs, and fortified foods such as margarine. The recommended dietary intakes of vitamin D in Australia and the United States are given in Box 2.
Both are quite low in vitamin D. In Australia, we don't have a lot of published data on the vitamin D content of goat's milk, but international food composition databases have found that goat's milk vitamin D content can range from 0.6–2.8 μg/kg and cow's milk from 0.3–1.0 μg/kg.
Almond milk is another popular choice. This milk is made from ground almonds and filtered water. One cup of Silk Unsweetened Almondmilk contains just 30 calories, 0 grams of saturated fat, and 1 gram of protein. It is fortified with calcium, vitamin E, vitamin A, and vitamin D.
The main nuts containing vitamin D are cashews and hazelnuts. With its nutritional value,cashew is one of the most consumed nuts.