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. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.

Mushroom is one of the best Vitamin D vegetables, which naturally produces this nutrient when exposed to sunlight. They are healthy and can be cooked, baked, or pan-fried. Less than 100 grams of mushroom daily is good for health. 100-gram mushroom has2300 IU vitamin D.

You will mostly find Vitamin D in dairy products like milk, eggs, fish and yogurt. If you realised, these foods form an essential part of one's morning nutrition - a great way to kick off the day with a healthy dose of Vitamin D.

You need to expose a sufficient amount of skin to sunlight to maintain healthy vitamin D blood levels. Wearing a tank top and shorts for 10–30 minutes three times per week is sufficient for lighter-skinned people, while those with darker skin may need longer.

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.

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 long does it take to raise 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.

For a severe deficiency, a doctor may recommend prescription vitamin D, which comes in much stronger doses of up to 50,000 IU . Your doctor may also consider vitamin D injections . Magnesium helps activate vitamin D, so you may want to take this mineral too. Eating more vitamin D-rich foods may also boost your levels.

Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.

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.

It can take a few weeks for your vitamin D levels to rise once you start taking supplements. Expect a 4-6 week recovery time if you don't have any underlying health issues that could slow down the recovery phase. You may be able to speed up the recovery process by: Spending time in the sunshine.

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.

Kobayashi et al. (27) found no vitamin D in chicken breast but slight amounts in chicken liver and turkey and a high amount (325 μg/kg) in domestic duck.

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.