7 Vitamin D Rich Foods To Include In Your Diet
Vitamin D has been credited with everything from promoting bone health to boosting immunity, lowering blood pressure and protecting against depression. We all know it’s critical, and we all know to reach for the milk when we need to boost our intake numbers. But winter is a sprint, not a marathon. And variety is the spice of life, so when we can’t count on the sun’s rays to fill us up where should we turn?
The options are more plentiful than you might think, and Holiday Retirement’s meal planners keep these items in mind when determining menus, so be on the lookout next time you grab a meal. To help inform your selections, we’ve rounded up a host of foods that will bring a little more vitamin D to your life — and some of them might surprise you!
Alright, the knowledge of this one as a source of vitamin D is as common as it gets. However, milk merits inclusion because by drinking just 8 ounces, you can pack in 100 IU — that’s international units, 800 of which are recommended daily for adults over the age of 70. Comparatively, fortified orange juice packs 137 IU per cup. And if you’re not tired of eggnog after the holiday season, 8 ounces will net you 123 IU.
Just 3 ounces of fortified tofu carry 80 IU, which is especially good news for vegans and vegetarians who cannot rely on many other sources on this list. Pro-tip: Only select brands of tofu are fortified, so check the packaging before you purchase. If you’re unsure about a particular brand, ask your grocer or try a quick Google search before heading to the store.
A favorite winter-time breakfast option that warms you from the get-go, one packet of oatmeal delivers 150 IU. Other popular breakfast cereals also have vitamin D, but not nearly as much, you can find 50-100 IUs in about a cup of breakfast cereal, with some varieties carrying more nutrients than others.
Fresh, wild-caught fish are an incredible source of vitamin D. Just 3 ounces of salmon has 425 IU. And 3 ounces of mackerel packs a mighty 547 IU. If you can get your hands on one of these proteins, you can get almost enough vitamin D for your entire day at one meal. Oysters, shrimp and herring are also valuable sources of vitamin D, if available.
But, even if you don’t have any wild-caught fish on hand, you can turn to canned fish for a potent dose of vitamin D. Three-and-a-half ounces of sardines yield 270 IU, while 3 ounces of tuna deliver 154 IU — not a bad benefit at all for a quick and easy lunch like tuna salad sandwiches.
The incredible, edible egg scores another win with its versatility and relatively strong IU count of 41 per egg. A morning omelet will have you off to the races on your vitamin D intake.
While all of these foods can help you hit your vitamin D quota, it’s important to consult with your doctor about your nutritional intake for vitamin D — and other essential nutrients too!
To see more of what’s cooking at Holiday Retirement, check out our very first cookbook! And to get a taste of what life — and dining — with us is like, get in touch or visit a community near you.