Vitamin D is a chemical that humans can’t make themselves – we have to get it from the food we eat, or from our skin when we’re exposed to sunlight. An estimated one billion people worldwide are deficient in vitamin D, which leaves them at higher risk of developing conditions such as osteoporosis, cancer and heart disease. But there are plenty of foods you can eat that will help boost your levels.
Here’s a list of foods that contain high levels of vitamin D:
- Salmon is a type of oily fish which contains significant amounts of Vitamin D. It is also known to contain protein, omega-3 fatty acids, calcium, phosphorus, iron and potassium. It can be consumed in fried or grilled form.
- Crab meat is another food which contains high levels of Vitamin D. Consuming crab meat is good for the heart as it is rich in omega-3 fatty acids. Fatty fish like salmon are also rich in omega-3 fatty acids which are good for the heart.
- Milk is another food which contains Vitamin D. Milk is a good source of protein and is also rich in calcium. It can be consumed in the form of chocolate milk, sweetened condensed milk etc.
- Chicken breast contains high levels of Vitamin D. Chicken breast can be consumed in different forms including fried chicken breast, grilled chicken breast and roasted chicken breast. It provides approximately 21 grams of protein per serving with approximately 70 calories per serving (without skin).
- Sunlight: Although sun exposure isn’t a direct source of vitamin D for humans, sunlight can help your body produce the nutrient by synthesizing it from cholesterol. However, too much sun can cause skin damage, so be careful when you’re in the sun for long periods of time.