Vitamin D3, also known as cholecalciferol, is a very important micronutrient that is usually produced in animals. However, only a select few natural foods contain high levels of this nutrient. Today, we’re looking at what foods you can incorporate into your diet to increase your intake of this vitamin, why it is important, and much more. Let’s get started.
While cholecalciferol is not found in abundance in many foods, there are several types of fish that contain high levels of this essential micronutrient. For instance, salmon, sardines, swordfish, and tuna contain high levels of this nutrient. Additionally, you can find high levels of D3 in cod liver oil.
Beef liver is another good source of this important vitamin. Research shows that up to 140.8 micrograms of D3 can be found in a kilogram of beef liver. A 3-ounce serving of this nutrient-rich organ also provides ample amounts of protein, iron, B vitamins, and your recommended daily allowance of vitamin A. Furthermore, you can expect to get plenty of potassium and vitamin C in a single serving of beef liver.
Egg yolks are also very high in D3. Specifically, just two large eggs contain 74 IU of vitamin D. This is 10% of the recommended daily value of the nutrient. Another great thing about egg yolks is that they are high in other vitamins and minerals, as well as healthy fats. When planning your diet, though, you should keep in mind that egg yolks aren’t a great source of protein, so you may want to eat whole eggs if you are also worried about a lack of protein.
If you aren’t getting enough vitamin D in your diet, you can increase your intake by consuming fortified foods and drinks. For example, orange juice, dairy milk, and plant milks are often fortified with vitamin D. Additionally, you may want to consider a breakfast cereal that is fortified with vitamin D. However, you should consider the complete nutritional picture of anything you’re considering. Many fortified cereals contain large quantities of sugar.
If you are deficient in vitamin D, there are many complications that can occur. For example, vitamin D deficiency can increase the risk of multiple sclerosis. As another example, your risk of developing type 2 diabetes increases if you suffer from vitamin D deficiency. Other problems that may arise due to vitamin D deficiency include:
D3 is most often found in animals, like salmon, sardines, and tuna. However, it can also be found in foods and drinks that are fortified with the vitamin, like orange juice, milk, vegan milk, and many cereals. It is important that you get enough of this micronutrient; if you don’t, your risk of heart attacks and other complications may increase significantly. If you can’t get enough of this nutrient in your diet, contact us at Panacea Scientific for help finding supplements that contain it.
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