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.

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.

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.

“Adding an over-the-counter vitamin D supplement can make improvements in just three to four months. Vitamin D with a strength of 1000-2000 international units daily is the recommended dose for most adults,” Dr. Ropte says. Most multivitamins contain vitamin D, so extra supplementation isn't always necessary.

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.

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 ...

How do you feel when your vitamin D is extremely low? ›

Most people with vitamin D deficiency are asymptomatic. However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body. Symptoms of vitamin D deficiency may include: Fatigue.

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.

Not knowing what your vitamin D level is and how rapidly you metabolize it, a reasonable amount is 1,000 to 2,000 IU per day.” Don't rely on food alone. You'd have to drink 20 cups of vitamin D-fortified milk to get 2,000 IU per day. “To get enough vitamin D from food is really difficult,” Binkley says.

Beyond the delicious flavors, salads offer a wealth of vitamins that are essential for our overall well-being. Four important vitamins – A, D, E, and K – provide unique health benefits and are easily found in common salad ingredients.

With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.

There's no quick fix to flush vitamin D out of your system, but staying hydrated and staying away from more vitamin D and calcium can help lower your levels. Call your doctor right away if you experience confusion, vomiting, dizziness, or other symptoms of a vitamin D overdose.

Some popular cereals such as Quaker's Oats, Kellogg's Special K and Multi Grain Cheerios are fortified with vitamin D. Enjoy a bowl of cereal with fortified soya milk and a glass of orange juice to get half of your recommended allowance of vitamin D all before lunch time.