Eat More Ricotta Cheese You might be surprised to learn that most cheeses are extremely low in vitamin D since they're not fortified. However, ricotta cheese stands out as the highest natural cheese source of vitamin D, with 25 IUs of the nutrient (or, five times as much as most other cheeses).
The most common food fortified with vitamin D is fresh milk, contributing 44% of the total daily vitamin D intake.
Sources of Vitamin D. Few foods naturally contain vitamin D. The flesh of fatty fish (such as trout, salmon, tuna, and mackerel) and fish liver oils are among the best sources [17,1]. An animal's diet affects the amount of vitamin D in its tissues.
Milk and dairy products, such as cheese (particularly ricotta cheese) and yogurt, are rich in both vitamin D and calcium. However, dairy products also tend to be high in fat, so they should be used in moderation as part of a balanced diet to prevent unnecessary weight gain.
Milk, cheese, and yogurt.
While dairy products don't contain as many units of vitamin D, they're still better than no vitamin D in your diet, she says.
Further, Cheddar cheese was fortified with the emulsion form of vitamin D3 directly in cheese milk at 200 and 400 IU/serving to test stability and flavor changes. Vitamin D3 fortified in this manner was stable for up to 9 mo in Cheddar cheese.
Many fruits and vegetables contain a special type of vitamin D known as ergocalciferol, or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet incredibly tasty avocado.
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.
Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
Vitamin D-fortified low-fat yogurt
One healthy option is the 32-ounce tub of Stonyfield Organic Plain Low Fat Smooth & Creamy yogurt. Each 8-ounce serving contains 110 calories, 2 grams of fat, 12 grams of sugar, and 10 grams of protein for a whopping quarter of your day's recommended vitamin D.
They have extremely high nutritional value. Blueberries have vitamin D, calcium, iron, potassium, phosphorus, and zinc. If you're looking for a health boost when you're on the go, a handful is the perfect snack.
The main nuts containing vitamin D are cashews and hazelnuts. With its nutritional value,cashew is one of the most consumed nuts.
Fontina, Muenster, and Monterey cheeses are some of the best choices for incorporating vitamin D into your diet. Richer varieties such as bleu cheese, brie, and gouda have six IU of vitamin D per ounce.
Orange. There are limited Vitamin D fruits. Around 75% of people worldwide are either allergic to dairy products or lactose intolerant; some are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.
Mushrooms are one of the best plant-based dietary sources of vitamin D outside of fortified milk alternatives.
Do Eggs Have Vitamin D? A serving of two eggs contains 8.2µg of vitamin D which is 82% of the recommended dietary intake. Eggs are one of the highest food sources of vitamin D.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
Because few foods naturally contain vitamin D, many foods are fortified with it. Vitamin D can also be obtained from sun exposure. Although carrots have no vitamin D, they contain other important nutrients that can benefit your health.
Greek yogurt only provides about 10% DV (Daily Value) of calcium, so you'll need other calcium- and vitamin D-rich foods or a supplement to be sure your bones are getting all that they need. Plain Greek yogurt is always the healthiest and my top 2 recommendations are Fage Total and Siggi's Icelandic Style Skyr.
Yogurt is a good source of probiotics, calcium, and proteins, but its content of vitamin D is low. Therefore, yogurt could be a good choice for vitamin D fortification to improve the positive health outcomes associated with its consumption.
But milk alternatives, such as soy milk, almond milk, coconut milk, and rice milk, may be a good option for getting vitamin D, especially now. Many milk alternatives are fortified with vitamin D, so they contain almost as much D as cow's milk.