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.

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.

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.

Mushrooms are the number one vegetable source for vitamin D. In fact, discounting fortified plant foods (like soy milk), mushrooms are really the only way to get your vitamin D from plants.

Nope, no vitamin D here. But bananas do contain plenty of magnesium. And guess what? Among the many reasons you need magnesium is that once your vitamin D is in your bloodstream, the magnesium puts it to work, making magnesium a must-have in order for you to access the many benefits of vitamin D.

Can bananas increase vitamin D? ›

Bananas: Banana is another excellent fruit rich in vitamin D. They serve as a remarkable source of magnesium, which stimulates the body's production of vitamin D. Magnesium plays a pivotal role in ,modulating parathyroid hormone levels and the active form of vitamin D, both of which play a crucial role in maintaining ...

Vitamin D is made by the body when the skin is exposed to the sun's UVB rays. If you can swim outside for about 10 to 15 minutes, two or three times a week, you're all set, because that's how much sun it takes to produce the vitamin D you need – about 10,000 to 15,000 IU in each session.

In fact, on a sunny summer day, a child wearing a bathing suit can generate 10,000 to 20,000 international units (IU) of vitamin D after 15 to 30 minutes.

Fresh fish isn't the only way to boost your vitamin D intake—you can also get vitamin D from canned fish. Researchers of a January 2022 Journal of Nutritional Medicine and Diet Care study found that tuna and sardines canned in oil were great sources of vitamin D.

Four important vitamins – A, D, E, and K – provide unique health benefits and are easily found in common salad ingredients. From supporting cell growth and immune health to promoting bone strength and protecting against cellular damage, these vitamins play vital roles in our health.

Mushrooms are the number one vegetable source for vitamin D. In fact, discounting fortified plant foods (like soy milk), mushrooms are really the only way to get your vitamin D from plants.

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.