Vitamins are essential micronutrients that help the body have a proper metabolism and also boost their immunity. There are several types of vitamins, though we will concentrate on vitamin D3, also known as cholecalciferol. It is the vitamin synthesized in the skin on exposure to sunlight.
It is a crucial nutrient to have, as it helps in absorbing minerals like calcium and magnesium, which are also important nutrients for body functions. While you can get vitamin D3 through exposure to sunlight, this may not be sufficient enough, and you may need dietary supplementation.
Cooking healthy is easy, but eating out can be a challenge when trying to eat healthily. Some restaurants will be able to provide a healthy diet and others will not, so it is important to look at the menu and plan before going out to eat. Timing can be an issue and it is not always the easiest to find healthy places to eat quickly, especially if it is an unfamiliar area.
But before we start, a thing to know about vitamin D3 is that it comes from animals, while its counterpart, vitamin D2, comes from plants.
Here are 7 healthy foods that are high in vitamin D3.
Fish and Fish Oil
Certain fish species and their oils are rich in this vitamin, including sardines, tuna, salmon, and anchovies. They are mostly the oily fish found in seas. The fish and their oil are also rich in omega-3 fatty acids and proteins, meaning you get a full pack of nutrients from these sources.
However, do not over-consume the oily fish as studies show they may have high contaminants like mercury. 200 to 400 grams per week is perfect for maintaining your vitamin D3 levels.
Egg Yolk
Eggs pack a high amount of nutrients, from proteins, minerals to vitamins. The egg yolk is the primary source of vitamin D3. The good thing with vitamin D is that it is relatively stable even on exposure to high heat. It means when it comes to your egg yolk, you can have it hardboiled, where it is a solid mass or runny, which is a good topping for a sandwich or main courses like rice or noodles.
Beef liver
Beef liver is a delicacy to many people, and there are several ways to prepare it. A thing you might not know about beef liver is that it is a good source of nutrients. It packs proteins, vitamins A, B, and D, iron, and copper.
Looking at how diverse it is in its nutrient content, this is one food you cannot afford to miss on your plate at least thrice a week. Besides the beef liver, you can also try out other organ meats, such as offal, which will also give you a decent serving of vitamin D3.
The downside to the beef liver is that it has high levels of cholesterol.
Butter
Butter comes from milk and has multiple uses, where you can use it for frying, dressing, or baking. Butter is an all-rounded source of nutrients, containing carbohydrates, proteins, fats, water, and vitamins A, B12, D, E, and K. While vitamin A is the most abundant in butter, it is an excellent source of vitamin D3.
Vitamin D3 is fat-soluble; hence, butter is a perfect vehicle to deliver this nutrient to the body. You can use it to prepare meals rich in this vitamin-like beef liver, egg yolks, and fatty fish, enhancing their flavor.
Ghee is a form of clarified butter, which lacks solid milk proteins. You can use it as oil, though it has trace amounts of this vitamin.
Fortified Milk
Milk is one of the most diverse sources of nutrients, providing proteins, vitamins, and minerals. Milk is not rich in vitamin D3, though it can give you a good serving of this vitamin through fortification. Milk is a good source of calcium, and fortified milk with vitamin D3 will help the body improve its calcium concentration. Some of the benefits of fortified milk include strength against weak bones and improved calcium and phosphorus absorption.
Oysters
Oysters can also help you boost your vitamin D3 intake. It is very healthy and has plenty of nutrients. They include proteins, fat, vitamin B, and minerals like zinc, magnesium, manganese, iron, and copper.
Most of the time, you take it raw with some additives like salt, lemon juice, or chilies. After some processing, its shell acts as a calcium and vitamin D3 supplement, mainly used to treat osteoporosis, hypoparathyroidism, and weak bones.
Cheese
Cheese is a healthy food, with plenty of varieties. If you want to boost your Vitamin D3 dietary intake, you can go for cheddar cheese, which is rich in this vitamin. You can use this cheese as sandwich stuffing or grate it to accompany salads. You also gain proteins, fat, calcium, and sodium.
Vitamin D3 is an essential nutrient, which you can get from exposure to sunlight. It helps in various metabolic processes and boosts your immunity, where you can avoid conditions like osteoporosis and rickets.
Highlighted are some of the healthy foods that are high in vitamin D3, which you can rely on to enhance this nutrient’s levels in your body. You can also go for supplements with advice from a nutritionist.
