Vitamin D Rich Foods For Strong Bones

You will not hear people talking about Vitamin D rich foods very often. This is because there are very few dietary sources of Vitamin D available to us. Vitamin D should be ideally produced in the body when you go out in the sunlight. However, our busy modern lifestyles have deemed it impossible for us to get enough sunlight.

That is why, one has no option but to concentrate on having Vitamin D rich foods. Your bone health invariably depends on the consumption of Vitamin D. Calcium is required by the bones to keep them strong. However, without the presence of Vitamin D, your bone health goes for a toss. This is because, calcium does not get absorbed into your bones without Vitamin D. That is why, having Vitamin D rich foods is absolutely essential. Many young men and women are suffering from poor bone health because they do not eat enough Vitamin D rich foods.

Things are all the more difficult for vegetarians because there are only 2 or 3 vegan sources of Vitamin D known to us. However, you must do the best you can to supplement your diet with the following Vitamin D rich foods.

Mushrooms Mushrooms are the best known vegetarian sources of Vitamin D. They have high concentration of this nutrient and are also rich in zinc and proteins that vegetarian usually lack.

Cod Liver Oil Cod liver oil is strictly speaking a food supplement and not a food. Cod liver oil is oil extracted from the fish named cod. It is available in the form of capsules and are really good to your dose of Vitamin D.

Tuna Fish Most cold seawater fish have some amount of Vitamin D. But tuna fish is particularly high in this nutrient. Try to have fresh tuna instead of the canned one because it contains high amounts of sodium.

Eggs Eggs are rich in Vitamin D up to a certain extent. But on their own, they cannot suffice to fulfil your daily Vitamin D requirement. Have eggs in moderation with other foods rich in Vitamin D.

Caviar Caviar is one of the most expensive foods in the world. These are processed fish eggs that are a great delicacy. Caviar is extremely heart healthy and also rich in Vitamin D. So if you can afford it, have a spoonful every day.

Fortified Cereals Normal breakfast cereals do not have Vitamin D in very high amounts. However, you have the special cereals fortified with Vitamin D these days. They also give you lots of fibre and lower cholesterol levels.

Soy Products Soy products are a rich source of Vitamin D. If you are highly deficient in Vitamin D, then it may be a good idea to replace diary products with soy for sometime. Dairy gives you only calcium while soy gives you both nutrients required for good bone health.

Salmon Fish Salmon is another cold water fish that is very high in Vitamin D. This fish must be had grilled and not fried to retain its maximum nutrient value.

Oysters Oysters are a delicious variety of seafood that is rich in a variety of vital nutrients. Along with Vitamin D, it also gives you Vitamin B12, selenium, copper, iron etc.

Salami n Sausages Salami and sausages are the two most popular varieties of processed meat. While they are food rich in Vitamin D, they are not fresh and have high sodium content. So have them sparingly.