20 best sources of vitamin D: Foods, fruits and vegetables rich in vitamin D

Good essay

Vitamin D is one of the most essential nutrients for the healthy functioning of our body. It is important to consume at least one food rich in Vitamin D every day. In this article, we will talk about the 20 best sources of vitamin D that you can include in your diet.

You are watching: 20 best sources of vitamin D: Foods, fruits and vegetables rich in vitamin D

1. Oily fish:

Some examples of oily fish are sardines and salmon. They are not only rich in vitamin D but also omega-3 fatty acids. There are many ways to prepare these fish, such as grilling, frying, baking or simply adding some small pieces to a side salad.

2 eggs:

Eggs carry many important nutrients needed by the human body. They have good amounts of protein, healthy fats, and vitamin D. Eggs are versatile and can be prepared in many different ways such as omelettes, French toast, or simply boiled eggs.

3. Milk:

we all know that Delhi products are rich in vitamin D and milk tops the list. There are many different ways to consume milk. You can order tea, coffee or eat it with your favorite cereal for breakfast. Milk alternatives like oat and almond milk are also rich in vitamin D.

See more : Phoebe Gates confirms her relationship with Arthur Donald, Paul McCartney’s nephew

4. Cheese:

Since cheese is a dairy product, it also contains vitamin D. There are many types of cheese available in the market. Add them to salads, sandwiches or simply eat them on their own. It is not only rich in nutrients but also has a delicious taste.

5. Broccoli:

Broccoli is another great source of vitamin D. It is not easily available in Indian markets. However, if you can get your hands on some broccoli, the simple way to eat it is to boil it and add some seasonings of your choice.

6. Carrots:

a lot of us probably know. Carrots are rich in vitamin A, but they also have large amounts of vitamin D. They also have fiber which helps with gut health. Carrots can also be eaten raw immediately after washing. It is also used to prepare various dishes in India.

7. Almonds:

Just like all dried fruits, almonds are considered a superfood. You have large amounts of healthy fats and vitamin D that many of us may not be aware of. They are easy to eat; Just grab a bunch of them and you can take them on your way to school, college or work.

8. Avocado:

Avocado is mainly eaten in the western regions and is not easily available in India. If you can get your hands on some, one way to prepare avocado is to make guacamole and spread it on a piece of toast.

9. Kiwi:

Kiwi is known as a super fruit and has a lot of nutrients, including vitamins D, C and K. Not only that, Kiwi also has a lot of fiber, which helps our digestive process run smoothly. minus. If you see some kiwis on the market, don’t think twice and buy them.

10. Banana:

We all know that bananas are rich in magnesium, but most of us may not know that magnesium helps encourage vitamin D production in the body. It also helps regulate thyroid hormones in our body.

11. Mushrooms:

See more : How to Start a Garden: Gardening Made Easy with 10 Tips for Beginners

Mushrooms are another great source of vitamin D. They have a rich flavor and are often used as a meat substitute by vegetarians. Mushrooms are often dried in the sun for a period of time to increase their vitamin D content. An easy dish to make is stir-fried mushrooms with other vegetables.

12. Spinach:

Spinach is a dark leafy vegetable and contains a lot of nutrients. Although the vitamin D content is not high, it contains a lot of other nutrients that make it a good part of your diet. A very famous Indian dish called Palak Paneer is made from spinach.

13. Okra:

Also known as Bhindi, okra is a popular vegetable and is prepared a lot in Indian households. It has a wide range of nutrients including plenty of vitamin D. One to two servings of okra can meet your vitamin D needs.

14. Green beans:

Green beans are also known as matar in India and can be prepared in a variety of ways. They can be added to many dishes like Pulao, Matar Paneer and a creative dish called Matar Paratha.

15. Chicken:

Chicken is famous for its high protein content, but many people do not know that leaving the chicken out in the sun for a while can also be a source of vitamin D. Chicken is often sold a lot by working people and needs a high source of protein. .

16. Beef:

Beef is another type of meat and is known for its high protein content. There are many ways to prepare beef. You can prepare a beef burger or just a simple steak to meet your vitamin D needs.

17. Kale:

Just like spinach, kale is also a green leafy vegetable. It is not easily available in India. If you can find some kale, preparing a kale salad is the best way to consume kale.

18. Cauliflower:

Cauliflower is another vitamin D-rich food. Not only that, it also has fiber to help aid digestion. In India, quali is often prepared with potatoes.

19. Apple:

We all know that an apple a day will keep the doctor away. Apples are rich in vitamin C and vitamin D, and also have some fiber content making them a very nutrient-dense fruit.

20. Lentils:

We all know that lentils are a good source of protein but they can also provide some vitamin D to our bodies. Many varieties of lentils are available in India.

I hope that this list of the 20 best sources of vitamin D has helped you find a source that you can easily manage to get and prepare for yourself and your loved ones!

Source: https://anhngunewlight.edu.vn
Category: Blog