Vitamin D is crucial, as it helps maintain strong bones, supports the immune system, and may even have a role in preventing certain cancers and autoimmune diseases. In this article, we'll tell you about 10 such foods that will help you get 600-800 (IU) per day.
Those with gluten intolerance, wheat allergies, and celiac disease, experience life-changing results when they go gluten-free - reduced digestive distress, and better overall health and well-being. While avoiding gluten is the top priority, a standard gluten-free diet sometimes falls short of providing all the necessary nutrients for the best health, particularly vitamin D. Vitamin D is crucial, as it helps maintain strong bones, supports the immune system, and may even have a role in preventing certain cancers and autoimmune diseases.
But don't worry, we have a solution! There are plenty of foods that are both gluten-free and rich in vitamin D. In this article, we'll tell you about 10 such foods that will help you get 600-800 (IU) per day (NIH recommended daily amount of vitamin D for most adults). So, whether you're just starting out on your gluten-free journey or you've been at it for a while, keep reading to learn more!
Fatty fish such as salmon, mackerel, and sardines are rich in vitamin D and omega-3 fatty acids, which are important for reducing inflammation and improving heart health. One 3.5-ounce serving of salmon can contain anywhere from 400 to 1,000 IU of vitamin D, depending on the type of salmon. For a wholesome meal, grill or bake salmon with a side of veggies. For a quick & easy boost, you can also add canned sardines or mackerel to your pasta or salad.
Eggs are by far the most convenient source of vitamin D, as well as other vitamins and minerals such as vitamin B12, iron, folate, protein, and healthy fats. One large egg can contain approximately 20-40 IU of vitamin D. Make a delicious omelet with veggies and cheese, or add a boiled egg to your salad for a quick and easy meal. But remember, the yolk is where all the vitamin D goodness is found, not the whites. So, it's important to eat the whole egg to reap the benefits.
Did you know that mushrooms have the ability to produce vitamin D just like our skin does when exposed to sunlight? This makes mushrooms a great source of vitamin D for vegetarians and those who do not drink milk. In fact, a serving of mushrooms can contain close to 400 IU of vitamin D. To include them in your gluten-free diet, sauté them in butter with some garlic and herbs and serve as a side dish or add them to your soups and stews for extra flavor and nutrition.
Milk, yogurt, and cheese are often fortified with vitamin D, making them a great gluten-free diet, if you have no dairy allergies. Start your day with a boost of vitamin D by adding a glass of fortified milk to your breakfast cereal, or blend up a tasty smoothie with some fortified yogurt! Both options are simple and delicious ways to get a little extra of this sunshine vitamin.
Enjoy a refreshing glass of fortified orange juice as part of your daily routine to boost your vitamin D intake. According to the USDA, just 1 cup of fortified OJ can add 99.6 IU of vitamin D to your daily intake. Confirm with the label for exact numbers as counts can vary. Apart from having it as-it-is, you can also add it to smoothies for a fruity boost.
If you're in search of a simple and fuss-free way to incorporate vitamin D into your diet, especially for picky eaters, consider grabbing a box of fortified cereal such as gluten-free Rice Chex. It is a great alternative to eggs and salmon for vegans. Just make sure to choose a cereal that doesn't contain added sugars.
Tofu is a great source of vitamin D, protein, calcium, and iron, making it an ideal option for gluten-free and plant-based diets. Some brands of tofu are fortified with vitamin D, providing an added boost to this essential nutrient. Because it absorbs flavor so well, it is the perfect addition to any dish like stir-fries, tacos, burritos, creamy pasta sauces, curries, and sandwiches.
Incorporating beef liver into your gluten-free diet is a fantastic way to boost your vitamin D intake, as well as other vital vitamins and minerals such as vitamin B12, iron, and folate. For a tasty and nutritious meal, try sautéing liver with onions or adding it to hearty stews and soups. A serving of 2.5 ounces of cooked beef liver contains 36 IU of vitamin D. Although it's lower in calories compared to other meats, such as sirloin steak, it is high in cholesterol. So, remember to consume it in moderation as part of a balanced diet.
Almond and soy milk are popular alternatives to dairy milk for those on a gluten-free, vegan, or lactose-intolerant diet. Some brands are fortified with vitamin D. 1 cup (240 mL) of fortified almond or soy milk can contain anywhere from 100-140 IU of vitamin D, depending on the brand.
A simple and delicious way to incorporate them into your diet is to use them as a creamy base for your morning smoothie. Add frozen fruit, spinach, and a scoop of protein powder to create a delicious and nutritious breakfast on the go. Or, you can also use it in place of cow's milk in your morning bowl of cereal or to make a dairy-free latte at home.
Pork, particularly fatty cuts like pork belly, is a good source of vitamin D, iron, zinc, and selenium. It's also a good source of high-quality protein. A 3-ounce serving of pork belly can provide up to 22 IU of vitamin D, which is roughly 3% of the recommended daily intake.
Other than roasting or grilling the pork chops you can also make a savory pork stir-fry with your favorite vegetables and gluten-free soy sauce. For a hearty, comforting meal, make gluten-free meatballs or meatloaf using ground pork.
Following a gluten-free diet doesn't mean you have to miss out on important vitamins and minerals. By incorporating these ten gluten-free foods that are rich in vitamin D into your diet, you can help ensure that you're getting the nutrients your body needs to stay healthy and strong. So, next time you're at the grocery store, add some of these foods to your cart to make sure that you're getting enough vitamin D in your diet.
As with any dietary change, it's a good idea to speak with your doctor or a registered dietitian to determine what's right for you and whether you may need to take a supplement. This is especially true if you're at risk of vitamin D deficiency.
