What food contains Vitamin D3? Is a much-debated question. Like all the nutrients, vitamin D is essential for optimum health. It’s a fat-soluble vitamin (along with vitamins A, E, and K). Vitamin D is important for cardiac, bone, and mental health.
There is a significant connection between vitamin D status and mental function, mood, and age-related mental decline. In addition, vitamin D plays a role in cancer prevention, particularly cancer of the breast.
Health Benefits of Vitamin D
There are many reasons to consume foods containing vitamin D, health benefits of the vitamin include:
- The prevention of chronic diseases.
- The protection and lubrication of your bones, teeth and hair.
- The regulation of cellular growth and healthy cell activity.
- Overall reduction of systemic redness and swelling.
- Skeletal health.
- Postmenopausal women and African-American men may benefit the most
What Food contains vitamin D3
Here are some of the most common foods that contain vitamin D.
Shiitake and Button Mushrooms
Surprisingly, the dried versions of shiitake mushrooms are high in vitamin D. This may be due to the fact that these mushrooms are great at absorbing up sunlight. Shiitake mushrooms are also rich in B vitamins like B1 and B2. Make sure that you find mushrooms that have been dried in the sun, not by artificial means, in order to achieve the benefits of high vitamin D content.
A small, 3½ ounce portion of this high omega-3 containing fish will give you 90% of your recommended daily amount of vitamin D. Currently, the FDA recommends that people eat more of these oily fishes to fill their bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that the human body cannot produce on its own.
A small 3½ ounce portion of cooked salmon will give you 90% of the recommended dietary intake of Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed salmon can also be used.
Sardines are one of the best foods sources of vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for vitamin B12, omega-3 fatty acids, protein, and selenium.
Catfish are another fish that makes a habit of feeding on minuscule organisms that create vitamin D from sunlight.
Eat 3 ounces of tuna daily for 50% of your vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats” that provide health benefits like better memory and brain function.
Cod Liver Oil
If you can stomach the strong aroma, this oil is super-rich in vitamin D. This golden oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help promote healthy and strong bones. Because of its high Vitamin D content, cod liver oil has also been shown to fight osteoporosis in adults, improve brain function, and optimize nervous system function.
Eggs are another food that contains vitamin D in small amounts. Eating one egg daily will provide you with approximately 10% of your daily needs. I personally recommend eating free-range eggs from a local farm, if possible.
Some of the milk you can find at the grocery store which is full with Vitamin D. Make sure you’re drinking plenty of whole milk containing vitamin D when you’re concerned about getting enough Vitamin D to keep you looking and feeling young and healthy. A cup of fortified whole milk provides the body with about 21% of the Vitamin D which your body needs for the day.