We all know that soaking in 20 minutes of sunshine daily is enough for our body’s requirement of vitamin D. However, for many, mornings are a mad rush to get to office and women are often held up with household chores which do not allow them to bask in the morning sun. In many countries like the UK, there is a serious lack of sunshine for days together. However, there is no need to worry as there is another way of getting Vitamin D - consume foods rich in vitamin D.

Vitamin D is a very important vitamin that has incredible health benefits. It is linked to regulating cell growth. It is known for its essential role in bone health and the way it helps the body absorb calcium, other vitamins and minerals like iron, magnesium, zinc and phosphate.

As per the results of different studies, it has been found that Vitamin D may also have roles in preventing health problems such as cancers, heart disease, diabetes and viral infections. Apart from soaking the sunshine, including the following foods daily in your diet will help you get your daily dose of vitamin D.

Eggs

Eating two eggs daily can provide about one-eighth of your recommended dose of vitamin D. Egg is loaded with nutrients like zinc, iron, protein, Vitamin D, vitamin A and Vitamin K that helps in promoting healthy hair and nails. A large egg can provide you with 8% of the daily-recommended value of vitamin D.

Fish

 Fish like mackerel, salmon and tuna are one of the best dietary sources of Vitamin D. They are not only rich in Vitamin D but also rich in heart-healthy omega-3 fatty acids. Salmon is the best source of vitamin D. Just half a fillet of salmon gives you more than the daily recommended allowance for one person.

Mushroom

A large handful of mushrooms in your meal provides you with ample amount of vitamin D, especially if they have been exposed to sunlight. Shittake, button, and oyster mushrooms are rich in vitamin D, vitamins B1 and B2. By exposing mushrooms to sunlight, vitamin D level gets a boost and we can reap its benefits.

Tofu

Tofu, also known as bean curd, is a food cultivated by coagulating soy milk and then pressing the resulting curds into soft white blocks.  Tofu is becoming quite popular food nowadays due to its immense nutritional benefits. One-fifth of a block of raw tofu has lots of the essential vitamin D in it.

Orange juice

One cup of fortified orange juice has more Vitamin D than a cup of fortified milk. A glass of fresh orange juice is good for your taste as well as your health. Apart from vitamin D, it is a rich source of vitamin A as well, which is good for eyesight, skin and reduces the risk of cancer.

Milk fortified with vitamin D is also good for the body.

Vitamin D is a fat-soluble vitamin that is different from other vitamins because our bodies can make most of what we need with exposure to sunlight. Daily include two of the above foods in your diet to get the recommended dosage of vitamin D to ward off diseases and stay healthy and fit.