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How to Ensure Sufficient Vitamin D Intake for Boosting Your Health and Fitness

How to Ensure Sufficient Vitamin D Intake for Boosting Your Health and Fitness

It is proven that Vitamin D can assist you to lose weight, boost your immune system, reduce depression as well as the risk of certain cancers by regulating the amount of phosphate and calcium in the body. However, there are very large populations worldwide that are severely deficient in Vitamin D. Here’s how you can get your dose of Vitamin D from sources other than natural sunlight: 


Apart from being an excellent source of protein and vital omega-3, fish have a lot of other micronutrients, including the rare Vitamin D. Nutritionists recommend having oily fish at least thrice a week so that you are able to get a large part of your Vitamin D requirement. For best benefits, you should try to have fish baked, steamed, broiled, and poached, as a salad ingredient or with pasta.

Egg Yolks

Egg whites have enjoyed a reputation for being extremely healthy; however, egg yolks are also extremely rich in Vitamins D, E, and K as well as minerals like magnesium, calcium, iron, selenium, potassium, and sodium. With each egg providing 32 IU of Vitamin D, you can have an egg every day in any way you prefer. You can find out about the benefits of anabolic steroids for sale if you are interested in bodybuilding.

Shiitake Mushrooms

Shiitake mushrooms have been long considered to have valuable medicinal properties; its antiviral, antibacterial, and antifungal qualities have always been appreciated for reducing inflammation and boosting the body’s immune system. Very rich in Vitamin D with a 30-gram serving providing 30 IU, mushrooms can be incorporated in many tasty dishes.

Dairy Products

Milk is an excellent source of Vitamin D with 103 IU provided by just 250 ml. Yogurt that is made out of milk is similarly a rich source of Vitamin D with 80-100 IU being provided by 170g. There is a very large variety of yogurt to choose from; the fat and added sugar content and presence of probiotics is something you can focus on. With just one slice of cheese, you can get around 40 IU of Vitamin D besides healthy quantities of calcium and protein, though the high fat content may not be suitable for all. Milk alternatives like tofu, soymilk, and almond milk too are great choices for those who are lactose intolerant and are seeking low-fat and low-calorie alternatives to milk.

Orange Juice

More well-known as a rich source of Vitamin C, it will surprise many to learn that just a single small glass of fresh orange juice can deliver 100 IU of Vitamin D. For the best benefits, avoid canned juice as it typically contains added sugar, colors, and preservatives.


While including healthy food into your diet is a good method of boosting Vitamin D consumption, it should never be forgotten that the best way is to let the body manufacture it by getting exposed to natural sunlight for extended periods. Do not substitute natural sunlight with artificial methods like sun beds as they can be hazardous.


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