Top 10 Vitamin D3 Rich Foods for a Healthy Diet

Are you looking for a natural way to boost your immune system and improve your overall health? Look no further than vitamin D3. This crucial nutrient plays a vital role in everything from bone growth to brain function, yet many of us do not get enough of it. Fortunately, there are plenty of delicious foods that are rich in this essential vitamin. In this post, we will be counting down a food list of vitamin D3 that you should add to your diet today for optimal health and wellness.

What Is Vitamin D3?

Vitamin D3, also known as cholecalciferol, is a type of vitamin D that is synthesised in the body from cholesterol. It is one of the two forms of vitamin D found in nature, the other being vitamin D2. Vitamin D3 is considered to be more bioavailable than vitamin D2, meaning that it is more easily absorbed by the body.

Benefits of Vitamin D3

Vitamin D3 plays an important role in calcium absorption and bone health. It helps the body to maintain proper levels of calcium and phosphorus, which are essential for strong bones and teeth.

Vitamin D3 also helps regulate the immune system, reducing the risk of certain diseases. It can reduce inflammation and has been linked to improved mental health, as it helps with mood regulation.

Vitamin D3 is important for proper growth and development in infants and children. It also helps protect against diabetes, heart disease, multiple sclerosis and some types of cancer.

In addition, vitamin D3 may help with weight loss by increasing metabolism and suppressing appetite. It is also known to improve energy levels, physical performance and sleep quality.

Problems Caused by Deficiency of Vitamin D3 

Deficiency of vitamin D3 can cause several problems, including:

• Weak Bones and Osteoporosis: Without enough vitamin D3, the body cannot absorb calcium properly, leading to weak and brittle bones.

• Increased Risk of Infections: Without enough vitamin D3, the immune system may not be able to fight off infections properly, leading to an increased risk of infection.

• Slow Wound Healing: Vitamin D3 is important for cell growth. Without enough vitamin D3, cells may not grow as quickly, which can slow down wound healing.

• Fatigue: A deficiency of vitamin D3 can cause fatigue and tiredness.

List of Top 10 Foods That Contain Vitamin D3

Many foods contain vitamin D3, but the following vitamin D3 food list is some of the best sources of this important nutrient.

1. Salmon: This oily fish is a great source of vitamin D3, with a 3-ounce serving providing over half of the recommended daily intake. Salmon is also a good source of omega-3 fatty acids, which have numerous health benefits.

2. Tuna: Like salmon, tuna is also a good source of vitamin D3 and omega-3 fatty acids. A 3-ounce serving of tuna provides about 40% of the recommended daily intake for vitamin D3.

3. Eggs: One large egg contains approximately 10% of the recommended daily intake for vitamin D3. Eggs are also a good source of protein and other nutrients such as choline and selenium.

4. Fortified Milk: Milk that has been fortified with vitamin D3 is another excellent source of this nutrient. A cup of fortified milk provides 30% of the recommended daily intake for vitamin D3.

5. Fortified Orange Juice: Orange juice that has been fortified with vitamin D3 is another excellent way to get your daily dose of this nutrient. A 6-ounce serving of fortified orange juice provides 100% of the recommended daily intake for vitamin D3.

6. Fortified Cereals: Many breakfast bowls of cereal are fortified with vitamins and minerals, including vitamin D3. Check out the nutrition label on your favourite cereal to see how much vitamin D3 it provides.

7. Fortified Yoghurt: Vitamin-fortified yoghurts are also a good source of vitamin D3. A 6-ounce container of fortified yoghurt provides 20% of the recommended daily intake for this important nutrient.

8. Liver: The liver is an excellent source of vitamin D3, with a 3-ounce serving providing over 80% of the recommended daily intake for this nutrient.

9. Cheese: Cheese is another good source of vitamin D3, with most types providing at least 10% of the recommended daily intake per ounce.

10. Shiitake Mushroom: Shiitake mushroom is one of the best vegetarian vitamin D3 foods. Mushrooms that have been exposed to ultraviolet light are a great source of vitamin D3.

Vegetarian Vitamin D3 Food Recipes

Here are some vegetarian Vitamin D3 food recipes that you must include in your diet:

1. Carrot Ginger Soup 

Heat 2 tablespoons of butter in a large pot over medium heat and add 1 chopped onion, 1 minced garlic clove and 2 tablespoons of freshly grated ginger root. 

Sauté for 5 minutes until softened, then add 4 cups vegetable broth, 4 cups diced carrots, 1 teaspoon of sea salt and ¼ teaspoon black pepper. 

Simmer for 25 minutes or until the carrots are tender, then use an immersion blender to blend the soup until smooth. 

Stir through 2 tablespoons of Vitamin D-fortified yoghurt before serving warm with crusty bread on the side.

2. Kale and Quinoa Bowls

Heat 1 tablespoon of olive oil in a large skillet over medium heat and add 2 cloves of minced garlic, ¼ cup diced onion and 1 teaspoon of ground cumin. 

Sauté for 5 minutes until softened, then add 4 cups of chopped kale leaves and cook for another 3 minutes. 

In a separate pot, cook 1 cup of quinoa according to package instructions. Divide the cooked quinoa into 4 bowls and top with the kale mixture. 

Drizzle each bowl with 2 tablespoons of Vitamin D-fortified olive oil before serving. 

Key Takeaway

Vitamin D3 is essential for a healthy body and mind, so it is important to ensure that you are getting enough of this vital nutrient. This article mentions some of the best sources of vitamin D3 food available to help you meet your daily requirements. A complete vitamin profile test can help you diagnose vitamin D3 deficiency. Book a home visit with Metropolis Labs to get your blood samples collected in the comfort of your home.