How to Get Vitamin D Without the Sun

Blue Sun Hat

Blue Sun Hat Do you know that over 60% of people face vitamin D deficiency? Vitamin D is essential for our bodies to absorb other nutrients and minerals, such as calcium, to encourage bone growth and health.

The best form of vitamin D is naturally produced in the bodies from sunlight, but not everyone can stay out in the sun without getting a sunburn.

You can still get plenty of vitamin D without bathing in the sun. The easiest way is to get vitamin D pills. You will have to confirm the IU dosage from your doctor before taking any such pills after getting tested. However, the best way to get more vitamin D is through eating organic foods that you can easily include in your diet.

Here are the top foods that have vitamin D:

Mushrooms

Brown Mushroom Lot on Brown Surface Mushrooms and the human skin have one thing in common: the ability to produce vitamin D when it absorbs sunlight. If you aren’t stepping out in the sun, you can surely step into the grocery store and get yourself some fresh and organic mushrooms because they are loaded with vitamin D. You don’t have to be a culinary genius to cook a delicious meal of mushrooms. You can use all kinds of mushrooms, especially Portobello mushrooms. Toss them in salads, bake them or stir fry them with other vegetables to get your daily dose of vitamin D.

Cook Fish on White Ceramic PlateSalmon

Salmon is one of the richest sources of vitamin D when it comes to seafood. With over 100 IU per ounce, you are sure to get a healthy amount of vitamin D in just one meal. You can create your own culinary treats using vitamin D and omega 3 rich foods, like salmon. You can also eat other fatty fish like tuna, mackerel, and halibut in place of salmon.

Sliced Egg on Top of Green Salad With BreadEgg

Touted as one of the best sources of protein, eggs come in as a strong contender for vitamin D. They contain around 6000 IU of vitamin D per yolk. Make sure to eat the egg whole because vitamin D is present in just the yolk.

Spinach, chicken & pomegranate saladGreens

Since plants absorb a significant amount of sunlight, they also provide you with some vitamin D. Although it is not going to be a good substitute for seafood and eggs, they are a great option for vegans and vegetarians. Spinach, kale, green collards, soybeans and okra contain the highest amount of vitamin D when it comes to vegetables. The darker the green color, the higher the vitamin D they will contain.

Fortified Products

Since vegetarians and vegans have limited options from getting their vitamin D, look out for foods that have been fortified and enriched with this nutrient. You can whip up your own culinary treats by having vitamin D enriched cereal and fortified milk every day.

If you are lactose intolerant and can’t have any dairy, opt for vitamin D enriched orange juice, almond, and soy milk.

About the Author
Dr. Chef Soundar

Dr. Chef Soundar

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Dr.Chef Soundararajan P is a culinarian & mentor , founder of Culinary Vision, founder General Secretary of Indian Federation of Culinary Associations and Chairman of the Marketing committee of WorldChefs. He writes about Culinary Techniques and shares his profound knowledge here in his blog. [Read More....]

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