15 Recipes to Boost Your Vitamin D (2024)

FAQs

What dishes are high in vitamin D? ›

The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.

The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver.

When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness. In older adults, severe vitamin D deficiency (levels less than 10 ng/mL) may also contribute to an increased risk of falls.

Cystic fibrosis, Crohn's disease and celiac disease: These conditions can prevent your intestines from adequately absorbing enough vitamin D through supplements, especially if the condition is untreated. Obesity: A body mass index greater than 30 is associated with lower vitamin D levels.

Amla: Amla is a highly nutritious fruit used in Ayurvedic medicine. It possesses a reasonable amount of vitamin D and can be consumed fresh or in various culinary preparations. Mushrooms: Certain mushrooms, such as maitake, morel, and shiitake, can produce vitamin D when exposed to sunlight.

Vitamin D3 comes mainly from animal sources such as liver and oily fish including tuna, salmon, mackerel and herring. Egg yolks are also an excellent source of D3.

Which cheese to eat for vitamin D? ›

In terms of dairy products milk contains 1iu of Vitamin D per 100g, whilst Cheddar cheese is one of the most rich sources containing 24iu of vitamin D per 100g, compare that to Mozzarella which contains 13iu of vitamin D and parmesan which contains 21iu.

With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food. Here, Australian Eggs has delved into what exactly vitamin D is, how it benefits our bodies, and where you can find this important nutrient in your daily diet.

The published data show that the highest values of vitamin D are found in fish and especially in fish liver, but offal also provides considerable amounts of vitamin D. The content in muscle meat is generally much lower.

Eggs (with the yolk), mushrooms (that have been exposed to the sun), and fortified dairy and alternative milk products can all contain vitamin D. But one of the best sources of vitamin D come from fatty fish—which is what you should consider incorporating into your breakfast.

Hard-boiled eggs are also a source of vitamins A and D. Eggs, no matter how they are prepared, are a source of saturated fats and can raise your LDL, or “bad,” cholesterol levels, although not as much as some other foods.