Vitamin D is one of the essential vitamins for overall immune system and bone health. This vitamin works to make sure calcium is probably absorbed and utilized throughout our body. It also benefits our organs and immune system. Vitamin D is thought to reduce inflammation, one of the main triggers of cellular damage. As with most nutrients and minerals, the best intake method is through foods high in vitamin D. In this article, you’ll find several nutritious options to meet your daily intake goals. Vitamin D is certainly an anti-aging vitamin. It keeps our bones healthy and strong as we grow older. Poor bone health and calcium absorption can lead to osteomalacia, osteoporosis and rickets. Many fatal and chronic diseases have been associated with a lack of vitamin D, including Parkinson’s, heart disease and various cancers. This vitamin also keeps our immune system healthy and inflammation low, two important aspects of anti aging. Inflammation weakens the cells and makes them easy prey to harmful free radicals. For the most anti aging power, be sure to include antioxidant-loaded foods with these foods high in vitamin D.

Eggs:

Forget all the bad publicity eggs received in the past! They are truly incredible when it comes to health benefits. One single egg contains 10% of the daily recommended value of vitamin D. A couple of scrambled eggs with a bit of cheese makes a vitamin D healthy start to your diet. Just be sure to use the yolk. It contains the most nutrients. Pass on any egg imitation products as well.

Fortified Dairy Products:

When you’re grocery shopping for foods high in vitamin D, keep your eyes open for any fortified dairy products. These items are an excellent way to boost your intake levels. A cup of vitamin D fortified milk contains 30% of your daily recommended value. Add a splash to your morning coffee and forget the dairy-free creamer. Or try a fortified yogurt for a snack that generally contains 20% or more of your daily intake.

Fortified Cereals:

Cereals can be part of a healthy breakfast. Just be sure to skip any boxes that contain a prize in the box or cartoon on the front. Instead, choose fortified varieties to start your day off right. The amount of vitamin D and calcium of course varies by brand and product. But you can expect to take in somewhere around 10-15%. Get the most out of your breakfast by pairing the cereal with a cup of fortified milk.

Caviar:

Caviar shouldn’t be just reserved for fancy dinner parties and celebrities. Whether you chose the black or red variety, you’ll reap the benefits of foods high in vitamin D. Caviar also makes an excellent choice for those seeking to boost levels of vitamin A and omega-3s. Some research suggests that high levels of omega-3s may boost your memory and fight depression.

Fish:

Tuna, mackerel and salmon are all good choices for those seeking more foods high in vitamin D. In fact, three ounces of salmon brings over 100% of daily value of vitamin D. Add some tuna to your sandwich or salad for about 40%. Foods like salmon are also known to decrease creatinine levels, which helps maintain healthy kidney functioning.

Too much of a good thing can be a problem, however. Avoid taking in too much vitamin D. Side effects of excessive vitamin D consumption include headache, nausea and a metallic taste in the mouth. Be sure to consult your doctor before radically changing your diet.