Dry fruits with Vitamin D help you get better and faster results from a normal diet. Some dry fruits like apricots are rich in calcium which is necessary for the growth and development of healthy bones in children! Dry fruits also have a low glycemic index, something that all diabetics should keep an eye on. Today many diseases are common because people consume too much sugar or too many carbohydrates. With the help of dry fruits, diabetics can keep their sugar under check.
Top 2 Vitamin D Rich Dry Fruits – Healthy Master
What is Vitamin D?
Vitamin D sometimes referred to as the “sunshine vitamin,” is a fat-soluble vitamin that functions as a pro-hormone and influences the body’s immune system and hormonal balance. Additionally, it affects how calcium enters the bones. The sun is the major source of Vitamin D, but it is not possible to stand in the scorching heat to let our body consume Vitamin D. So what is the alternative solution?
The best solution is to incorporate vitamin D-rich dry fruits, nuts, and seeds. You can enjoy ample health benefits by consuming the right amount of vitamin D-rich dry fruits, nuts, and seeds. Before jumping to the list, let’s first understand the hidden health benefits of Vitamin D.
9 Health Benefits of Vitamin D
Besides the sun, dry fruits, nuts, and seeds are the best sources of Vitamin D. You must have heard many times that your body needs Vitamin D. However, many of you don’t know the health wonders of Vitamin D. Let’s dive into the Vitamin D health benefits.
- Strengthens teeth and bones
- Strengthens the immunity system
- Reduce colon or breast cancer risk
- Improves brain function
- Improves mood
- Helps in weight loss
- Lowers type 2 diabetes risk
- Lowers blood pressure
- Reduces the heart disease disease
Now you must have understood the importance of Vitamin D in our body. From reducing the risk of cancer to managing weight, from strengthening the immune system to enabling the absorption of calcium, Vitamin D plays an important role in our body. It becomes important that your body has a prescribed amount of Vitamin D. To improve the vitamin D level in your body, start incorporating these 2 best vitamin D-rich dry fruits and nuts into your diet.
Top 2 Vitamin D Rich Dry Fruits
Many vegetarian and non-vegetarian sources of food are rich in Vitamin D. If you are a vegetarian, you can incorporate vitamin-D rich cereals, cheese, yogurt, soy milk, spinach, and mushrooms into your diet. Non-vegetarians can increase their vitamin D levels in their bodies by eating vitamin-d fatty fish, raw meat, and eggs.
Do you know that your favorite dry fruits are a great source of Vitamin D. These are –
Almond milk is a rich source of Vitamin D. On average, 100 grams of fortified almond milk provides 9% of the DV of vitamin D. Almond milk offers the following health benefits –
- Supports weight management
- Promotes healthy skin
- Supports a healthy heart
Almond milk has become more and more well-liked as a healthy substitute for dairy milk. It might also improve heart and skin health.
Nutrients like calcium and vitamins A, E, and D have been added to several commercial versions of almond milk. When switching from dairy to almond milk, fortification enables consumers to obtain all the essential elements that milk typically offers. Almond milk is also suitable for the majority of those who have lactose intolerance, a dairy allergy, or those who are vegan or refrain from dairy for other reasons.
Figs, or anjeer, are referred to as the fruit of paradise. It is a natural source of calcium, phosphorus, phosphoric acid, and protein. Figs are frequently found dried, whether they are dry or soaking; they both have potential health benefits. Anjeer is a wonderful source of vitamins D, C, A, and B, which are essential for healthy bones and skin. Calcium, vitamin D, and phosphorus are all present in anjeer and support bone health. Anjeer offers the following 5 amazing health benefits –
- Fights acne and blemishes
- Cure constipation
- Strengthens bone
- Reduces the risk of breast cancer
- Improves sexual health
29 Healthy Vitamin-D Rich Foods To Add To Your Diet
Mushrooms,beef, ricotta cheese, and more delightful foods to help you up your vitamin D intake.
Standing in the sun daily to get your daily dose of vitamin D may not be possible every day. But that is where vitamin D-rich foods come into the picture. Unfortunately, many of us have limited information about these foods and may miss out on them in our diet. So, including these foods in your diet will help you in boosting your vitamin D levels. Learn which foods are rich in vitamin D from the post below. Scroll down to know more!
What Is Vitamin D
Vitamin D is a fat-soluble mineral that is formed in the skin when it is exposed to UVB rays in direct sunlight. It is a unique vitamin that is essential for a number of functions, including the maintenance of strong bones, muscles, and teeth, cell growth control, proper immune and neuromuscular functioning, and our overall health. Vitamin D deficiency can lead to a condition called rickets, where the bones fail to develop and function properl.
UV rays are the best natural source of vitamin D. They convert a chemical present in your skin into vitamin D3. This is transported to the liver and kidneys and is then transformed to active vitamin D. However, constant exposure to the sun for a long time can increase the risk of developing skin cancer. So, you need limited exposure to the sun to avoid vitamin D deficiency.
The downside of this vitamin is that it is not found in many foods. You get a number of food items/products that claim to contain vitamin D, but in reality, they are only fortified with synthetic vitamin D. In fact, there are only a handful of foods high in vitamin d.
We have listed the top 29 foods with vitamin d that are easily available. Check them out!
Top 15 Vitamin D Rich Foods
There are number of different and healthy vitamin d foods, ranging from naturally occurring ones to supplements. Take a look at the top natural sources of vitamin d:
Good news for all the sunshine lovers!
A regular 30-minute stroll in the warm sun can provide you with plenty of vitamin D for the day, which is quite difficult to get otherwise. I am talking about direct contact, not the rays that are diffused by the glasses on your windows.
It all happens pretty quickly, particularly during summers. When the sun rays hit our skin, they stimulate the production of vitamin D in the body. The more the exposure to the sun, the more the vitamin D production. To boost your vitamin D levels when in the sun, expose at least your face, arms, and hands, or an equivalent area of your body. This is because for vitamin D to be produced, your skin must not be covered in layers. Cast them off till your skin starts turning pink, and you are done with the day’s vitamin D dose.
Don’t be scared, I am not asking you to completely ditch your lifesaver scarves, hats, and gloves. But, dropping them once in a while to get some sunshine seems like a good solution. Never forget to put on a good sunscreen, layers or not.
Salmon has a high fat content, which makes it an excellent source of vitamin D. Around 3.5 ounces of salmon will provide you with 80% of the recommended dietary amount of vitamin D.
The key is to get salmon that has been caught in the wild or is sustainably farmed. Alaskan salmon contains 5 times more vitamin D than Atlantic salmon, which makes it the better choice. Half a fillet of sockeye salmon contains 1400 IU of vitamin D, which is twice the recommended amount you need for a day.
Don’t forget to order a plate of the wonderful salmon today!
Another way to incorporate vitamin D into your diet is by consuming supplements.
There are two forms of vitamin D supplements – vitamin D2 and vitamin D3. The former, also called ergocalciferol, is synthesized from plants and yeast. This type of vitamin D supplement is most extensively used. The other form of vitamin D supplement is vitamin D3, scientifically known as cholecalciferol. This is the most active form of vitamin D. Since both vitamin D2 and vitamin D3 are not active in the body, they need to be metabolized into an active form in the body, which is called calcitriol.
Caution: Make sure you consult your physician before taking any of the supplements mentioned above to avoid any cases of drug interaction and allergic reactions.
Mushrooms are, in fact, the only plant source containing vitamin D.
This genius grows in sunlight and is great at absorbing sunlight as well, making it a good vitamin D source. Mushrooms are also rich in B-complex vitamins like B1, B2, B5 and minerals like copper.
The amount of vitamin D in mushrooms varies according to the type and variety. Shitake mushrooms are considered as the best source of vitamin D among all mushrooms.
Always choose mushrooms that are dried in natural sunlight and not by artificial means.
Tip – You can expose raw mushrooms to UV light to boost their vitamin D content. Slice the mushrooms before putting them out. This will help them absorb more UV rays, which will translate to more vitamin D in your food.
Another fish variety with good vitamin D content.
Mackerels have high amounts of omega-3 fatty acids. Just 3.5 ounces of mackerel can supply you with 90% of the RDI of vitamin D. Thus, people who consume more of these fish can get those essential minerals and vitamins that the human body cannot produce on its own.
The firm white meat and sweet flavor of halibut have made it a favorite among fish lovers. This flatfish is a nutritionally dense food and contains important minerals and vitamins like phosphorus, selenium, vitamins B12 and B6, and omega-3 fatty acids. Halibut is also one of the best sources of vitamin D, and 100 grams of halibut fish contains 1097 IU of the sunshine vitamin.
Herring fishes contain a significant amount of vitamin D as they feed on plankton, which is full of vitamin D.
These shiny gray fish are consumed pickled, smoked or creamed. Herring contain healthy fats and other important nutrients, which make them a wise addition to your diet. They are also an excellent source of protein, which promotes muscle development, and contain high amounts of vitamin B12, selenium, phosphorus, calcium, and iron.
8. Cod Liver Oil
Cod liver oil has been a popular supplement for many years and is extremely rich in vitamin D, vitamin A, and omega-3 fatty acids.
Consuming this oil regularly will promote healthy and strong bones, prevent osteoporosis in adults, and improve brain activity.
Tip – Cod liver oil is also available in the capsule form, which is the best option for those who don’t like its strong aroma.
Caviar is a common ingredient used in sushi, and it provides 232 IU of vitamin D per 100-gram serving.
This is a grainy textured fish that has a luscious taste and is a wonderful appetizer. It is a storehouse of nutrients and contains minerals like selenium, iron, magnesium, calcium, and phosphorus. It also contains essential vitamins like vitamin A, vitamin K, vitamin B6, folates, riboflavin, and pantothenic acid.
Sardines are becoming more and more popular due to their amazing health benefits. They are one of the best sources of vitamin D.
Just a small amount of sardines will fulfill 70% of your recommended dietary allowance of vitamin D. This fish offers 270 IU of vitamin D per 100 grams. They are also a great source of vitamin B12, omega-3 fatty acids, protein, and selenium. The high omega-3 fatty acid content contributes to better bone health, lowers cholesterol, and reduces inflammation.
Catfish, like herring, constantly feed on plankton and minuscule sea life that creates vitamin D from sunlight.
They are low in calories and contain vitamins, protein, and good fats. Just one fillet provides you with 200% of the recommended daily value of vitamin D, and 159 gram of catfish provides you with 795 UI of vitamin D.
12. Canned Tuna
Three ounces of tuna provides 50% of the vitamin D your body needs.
Fresh and wild-caught tuna is the most nutritious. Moreover, eating oily fish that lubricates the body also provides other health benefits like better memory and proper brain function. Light tuna has the maximum amount of vitamin D, and it has lesser mercury than white tuna.
13. Sole/Flounder Fish
Sole and flounder are flatfish that contain one-fourth of the daily required amount of vitamin D. Pacific flounder and sole fish are best for consumption.
14. Beef Liver
Beef liver is a good source of vitamin D; and 3 ounces of beef liver contains 42 IU of vitamin D, around one-fourth of the daily vitamin D requirement.
Beef is also a good source of vitamin B12, iron, and protein. Grass-fed beef is best for consumption as it contains a good amount of all essential nutrients. It also contains protein and thiamin.
15. Ricotta Cheese
Ricotta cheese stands out as the only source of vitamin D among all milk by-products. It contains five times more vitamin D than other cheese.
It contains a relatively high amount of vitamin D, around 25 IU per serving.
Top 5 Vitamin D Rich Foods
For a country that gets abundant sunlight (at least for most parts of the year) it’s strange to find a significant part of our population being diagnosed with Vitamin D deficiency. It’s almost become a pandemic.Vitamin D or the ‘sunshine vitamin’ is an essential nutrient that keeps the bones and teeth healthy. It also plays a major role in regulation and absorption of calcium in the body. “Calcium strengthens the bones but is only useful in the presence of Vitamin D. The Vitamin acts on cells in the body and allows them to absorb calcium from the intestines. This ensures that there is enough calcium for the body to use. So essentially, one cannot do without the other” says nutritionist Niharika Ahluwalia.”I would recommend consumption of more of high protein and calcium foods like homemade white butter, broccoli, avocado, kiwi and papaya. Also cereals like all your whole wheat grains including ragi, barley and soy bean atta and dry fruits like walnut and peanuts also help in overcoming a Vitamin D deficiency,” she added.
The power of mushrooms will leave you astounded. Include them in your diet four times a week and watch your Vitamin D levels shoot up. They can be cooked, baked or pan fried and turned into a tasty and healthy delight. In order to reap more benefits you can sun dry them before consumption. Mushrooms can naturally produce Vitamin D when exposed to sunlight.
Ricotta cheese is a good source of Vitamin D
Who doesn’t love cheese? Cheese can single-handedly provide more satisfaction than any other food and we’re thrilled to give you another reason to enjoy it. Cheese is one of the top 5 foods high on Vitamin D. Well, spreading an additional layer of cheese on that morning slice of toast may not be such a bad idea after all. Ricotta cheese provides the maximum amount of Vitamin D amongst others.
The flesh of fatty fish & fish liver oils are good sources of Vitamin D
All kinds of fish are high on Vitamin D. Typically oily or fatty fish contain more Vitamin D than less oily fish. An example of oily fish would be a juicy thick fillet of salmon. Other common options are trout, mackerel, tuna or eel.
Vitamin D is concentrated in the egg yolk
Egg yolk is back in vogue and this time it’s here to stay. Since the vitamin D in an egg comes from its yolk, it’s important to use the whole egg–not just the whites. So bid farewell to the egg white craze and indulge in the most nutritious part of the egg.
5. Soy Milk
While cow’s milk is a great source of calcium, soy milk is packed with Vitamin D
Soy milk is a plant-based milk produced by soaking dry soybeans and grinding them with water. While it contains the same amount of protein as regular cow’s milk it boasts of high Vitamin D, Vitamin C and iron.The only dietary recommendation to deal with Vitamin D deficiency is to consume natural sources of Vitamin D and also calcium rich foods.