Vitamin D is essential for bone health and other body functions. There are 2 types of vitamin D: vitamin D2 and vitamin D3. You can get vitamin D2 in foods, but vitamin D3 is naturally made by the body when exposed to the sun and is found in some quantities in certain foods as well. Our body can absorb vitamin D3 more easily than vitamin D2.
Vitamin D3 is very helpful in treating Osteoporosis, a condition where the body loses too much bone mass. It is also useful for people who have under-active parathyroid glands or doesn’t have enough Phosphate in the blood. Vitamin D3 will let the kidneys recycle Phosphate back into the blood and so helps to restore the pH level of the blood. If you have vitamin D3 deficiency, you may suffer from rickets which may result in bow-shaped bones as well as several other diseases. So, you should include foods containing vitamin D3 in your diet to lower the chances of vitamin D3 deficiency thus avoid any health complications that may arise. Here are the best food choices for you that contain Vitamin D3:
1. Beef Liver
Beef liver is a good source of vitamin D3. It also contains vitamins A, B, and K2 which are good for the bones and eyes. It is loaded with zinc, iron, and folate which improves the quality of your blood and helps in DNA repair. Though many people don’t like the taste of it, beef liver is a nutrient-dense food and you must try to get 3-ounce serving at least once or twice a week.
2. Cheese
Cheese contains vitamin D3, proteins, and fats. Among the other types of cheese, American cheese contains the highest amount of vitamin D. It is anti-cancerous and can protect your heart. It is also good for your bone health. You can add cheese to your sandwich or salad. It will make the dish more delicious and you will also get your vitamin D3 intake for a healthier body.
3. Egg Yolk
Egg yolks are rich in vitamin D3. You can eat this protein-packed food at any time of the day. It is a nutritional powerhouse and it helps to make your bones stronger and prevents rickets and Osteoporosis. It also contains protein, zinc, and iron that are good for the heart. Eggs from grass raised chickens contain a high amount of vitamin D3. Some people say that it increases the level of bad cholesterol in the body. So, it’s better to talk to your doctor before including egg in your regular diet if you have certain health issues, especially related to the heart.
4. Salmon
Salmon is an excellent source of vitamin D3. 3 ounces of fresh pink salmon can give you 370 IUs of vitamin D. It is also rich in protein, omega-3 fatty acids and an antioxidant called Astaxanthin. It provides the following benefits:
- Salmon lowers inflammation, reduces blood pressure, and makes your heart healthy.
- Though it’s a fatty fish, 6 ounces of salmon only contains 200 calories, so you will actually lose weight by including salmon in your diet.
- It also reduces the risk of cancer.
You can bake salmon with herbs or have it with your salad. It is better to have frozen wild-caught salmon as it mostly eats plankton and algae, so is less fatty than the farmed salmons. It is very healthy for pregnant or nursing women as well.
5. Mussels
This shellfish is loaded with vitamin D3 and fatty acids. Mussels have more omega-3 fatty acids than clams, shrimps, and lobsters. They are rich in vitamin B12, amino acids, selenium, iron, potassium, and other important minerals. As they have extra-lean meat, they are low in fat and cholesterol, so helps to lose weight and keep your heart healthy.
 6. Swordfish
Swordfish has lots of meat and so it is delicious. It is a good source of vitamin D and selenium, so is good for your bones and teeth. Here are some other benefits of swordfish:
- Selenium in swordfish is a powerful antioxidant that gets rid of the harmful free radicals in the body.
- It contains magnesium that promotes good sleep and prevents insomnia.
- It has vitamin B12 that helps in energy production, DNA synthesis, and blood formation.
- It is rich in omega-3 fatty acids that have anti-inflammatory properties and helps to reduce the blood pressure.
You can eat it broiled, baked or grilled. It is good for your bones and cardiovascular system and so you should include it in your diet.
7. Sardines
Sardines have numerous health benefits. It contains vitamin D3 and phosphorus that helps in bone formation. You will find vitamin B12 in sardines that will boost your immune system and selenium that has anti-inflammatory properties. You can just toss some canned sardines on your salad and eat it. You can also buy them whole and then roast them as well.
8. Trout
Trout is packed with vitamin D3. Only 3 ounces of trout contains around 650 IUs of vitamin D. It also contains B-complex vitamins, protein, and other essential minerals. It has lower levels of mercury and so is safer to eat than the other fatty fishes. Breastfeeding mothers and pregnant women can meet their daily intake of vitamin D3 by adding trout in their regular diet.
9. Tuna
Canned tuna is great for lunch or dinner. You can also add it to your sandwich for a quick snack. It is not only a good source of vitamin D3 but also contains omega-3 fatty acids, magnesium, potassium, zinc, and selenium. So, it can help our body to remove the free radicals, reduce inflammation and improve the condition of the heart. It also provides lots of benefits for the lungs, brain, and circulation. If you include tuna in your diet, it will slow down the plaque buildup in the arteries and also reduce the fats in the blood.
10. Cod Liver Oil
Cod Liver Oil contains a high amount of omega-3 fatty acids and is one of the best sources of vitamin D3. It not only improves your bone condition but also has a positive effect on your heart and the rest of the body. You may not like taking a spoonful of cod liver oil, but you can sprinkle some in your salad. You can also take the supplement if you want to.
Besides these food sources, you should know that sunlight is the natural source of vitamin D3. So, people who rarely go outside have more chance of having vitamin D3 deficiency. You should spend some time outside every day. It is best to avoid the sun between 10 am and 3 pm as it might lead to skin cancer. So, either go out early in the morning or later in the day to allow your body to produce vitamin D3 more efficiently.
