Foods Rich in Vitamin D

Just like all vitamins, vitamin D is essential for the health of bones, the body, and the mind. One way to get enough during the day is to absorb a little sunlight, but this depends on the weather and geographical area, so the foods rich in vitamin D that you can consume are:   1. Sushi The health benefits of sushi can vary depending on the variety, but generally, 4 pieces can provide you with 2% of the recommended daily intake of vitamin D. The vitamin D found in sushi comes from the raw fish used to prepare it. Additionally, the rice and seaweed also provide health benefits, which is why eating sushi has always been considered good for health. Sushi Cake (video). If you love sushi, you'll adore this recipe. It’s sushi in the form of a cake with your favorite filling. Perfect for lunches and dinners. See the recipe here   2. Tofu Foods made from soy, like tofu, are fortified with calcium and vitamin D. To find out if the product contains these elements, you should read the labels when you're at the supermarket. Fortified tofu can provide up to 39% of the recommended daily intake per 100 grams, and not only that, it's also a high-protein source. Caramelized Tofu. If you don't like eating animal-derived cheese, you’ll love this caramelized tofu recipe. See the recipe here   3. Soy Milk As we mentioned with tofu, soy milk provides many health benefits for people. Soy milk contains calcium and vitamin D, so you shouldn't worry about replacing whole milk with soy milk. About one cup of soy milk contains 17% of the recommended vitamin D and 6% of the recommended calcium amount. Homemade Soy Milk. Homemade soy milk is a nutritious and easy alternative to traditional milk. See the recipe here   4. Salami Salami is commonly found on pizzas, in many meats, fish, and cheeses, and besides being a source of protein, it also contains vitamin D. Cold cuts and gourmet snacks can be high in calories and sodium, so it's important to consume them in moderation. A slice of salami in a morning sandwich provides about 4% of the recommended daily amount. So adding these vitamin D-rich foods to your sandwich is very beneficial. Traditional Mixed Salad. This recipe is a delicious traditional mixed salad to give a good start to your midday meal. Healthy and exquisite. It couldn't be better. See the recipe here   5. Oysters Oysters are known for the natural pearls they produce, in addition to their nutritional properties. What stands out the most about this food is the vitamin D, as in 6 medium-sized oysters we can find up to 67% of the recommended amount. Not only that, they also contain other vitamins and minerals that together can help keep you young and healthy. Oysters Rockefeller. Delicious oysters baked with a mixture of cheese, butter, breadcrumbs, spinach, and parsley. Oysters Rockefeller are very famous in New Orleans, USA, where they were created. See the recipe here   6. Orange Juice A glass of freshly squeezed cold orange juice in the morning is highly recommended, not only to start the day but also to meet your daily vitamin C intake. It's important to note that some brands of orange juice are fortified with vitamin D, and oranges themselves do not naturally contain the aforementioned vitamin; just be cautious about the amount since these juices generally contain a lot of sugar, and one cup of orange juice can provide 17% of the recommended daily intake. Nopal and Orange Juice. A healthy and refreshing nopal juice recipe. See the recipe here   7. Oats Oats, like many cereals, are fortified with vitamin D, such as oatmeal. To start the day, a bowl of oats is an essential way to kick off any activity thanks to the vitamins and minerals it provides. About 44 grams of oats provide the body with 26% of the recommended daily intake, a quarter of the vitamin D we need. Check the nutrition labels to ensure you’re getting the most out of your food. Strawberry Oats. Try this delicious option to add variety to your children's breakfast, very useful for any situation. See the recipe here   8. Beef Liver Beef liver is highly recommended because it contains many nutrients and a wide variety of vitamins and minerals. It is low in calories and contains no fat compared to other types of meat. It provides a lot of protein to the daily diet and is a good source of vitamin D when you can't reach the recommended amount, as 100 grams of beef liver provides us with 8% of the recommended intake. Additionally, you can also benefit from iron (ideal for people with anemia) and thiamine. Onion Beef Liver. This onion beef liver recipe is perfect when you have an iron deficiency because it has a high content of this mineral that will help you restore your levels quickly. See the recipe here   9. Egg Yolk Egg yolks are indeed high in cholesterol, but that doesn’t mean they should be excluded from our diet; we just need to be careful about the amount we eat daily. Egg whites contain less cholesterol and calories in comparison but thus provide fewer nutrients. Essential vitamins and minerals such as calcium, iron, zinc, and vitamins A, E, K, and D are mainly found in the egg yolk. The yolk of a large egg contains enough vitamin D, approximately 6% of the recommended daily value. Egg-Wrapped Kid. If there’s a favorite breakfast, for me, it’s this recipe for egg-wrapped kid. It’s like a fluffy omelet rolled with your favorite filling inside (ham and cheese, mushrooms with tomato sauce, whatever you can think of). It's perfect for brunch. See the recipe here   10. Sardines Sardines are becoming a very popular food due to their health benefits. They are high in omega-3, which are good fatty acids that contribute to bone health, reduce cholesterol, and inflammation, and are high in calcium and vitamin D, so don’t miss out on trying them knowing that about 100 grams of sardines provide us with 45% of the recommended daily intake. Stuffed Piquillo Peppers. This stuffed piquillo pepper recipe is perfect for highlighting the flavor of piquillo peppers. It’s a light and nutritious dish. See the recipe here   11. Butter Perhaps butter doesn’t have a good reputation for being a saturated fat, but we certainly have noticed that adding a little butter to our dishes enhances the flavor. It’s not that we should completely cut saturated fat intake, as it’s also essential for a healthy diet because it helps the body absorb antioxidants and vitamins from other foods. About 1 stick of butter provides 2% of vitamin D, but it will also help absorb it from other sources. Just consider consuming it in moderation. Butter Rice. Healthy and delicious butter rice to enjoy with the family. See the recipe here   12. Shrimp Shrimp cocktails are very common in Mexico, especially found at the beaches. The truth is that shrimp is a very important food in people's daily diet, being a source of various vitamins and minerals. Some of the nutrients we can obtain from consuming shrimp include proteins, vitamin B12, iron, and of course, vitamin D. All these nutrients are essential for a healthy and strong body. Shrimp Tostadas. This shrimp tostadas recipe is a perfect snack. They are prepared with lime, onion, cilantro, mango, serrano chili, and a bit of yogurt. Easy and light. See the recipe here   13. Portobello Mushrooms Portobello mushrooms might seem to not contain vitamin D, but they can be a more traditional and healthy option, not just for obtaining a vegetarian dish but because portobello mushrooms are high in vitamins and minerals, including D. 1 cup of chopped mushrooms can give us 64% of our recommended daily value and they don’t contribute much to our calorie intake, so don’t wait to try this source of antioxidants and essential minerals like potassium and iron. Portobello Sandwich. This delicious vegetarian sandwich has grilled portobello and vegetables inside ciabatta bread. See the recipe here   14. Goat Cheese Goat cheese is a good option to enhance the flavors of snacks and dishes. It has many health benefits; a serving of goat cheese provides vitamins D, K, and B, in addition to proteins. It does not contain much in terms of calories, fat, sodium, and cholesterol, so we can eat it without worrying about our waistline. 30 grams of goat cheese provides 1% of our daily intake, making it a good addition to your diet. Arugula Salad with Blueberries and Goat Cheese. To complement your menu, there’s nothing better than this arugula salad with blueberries and goat cheese recipe. The combination of flavors is perfect and balanced. See the recipe here   Vitamin D is highly recommended for the heart, bones, muscles, and more. It helps maintain the feeling of being healthy and young in mind and body. If your place of residence cannot obtain vitamin D naturally from the sun, what we can most recommend is to add various vitamin D-rich foods to your diet to ensure you meet the recommended amount each day. If you want to discover more recipes that can help you include vitamin D in your daily intake, click here