Healthy Snacks that Are High in Vitamin D

Vitamin D is essential for proper absorption of calcium in the body. Vitamin D deficiency can result in calcium deficiency and ultimately lead to bone loss problems like osteopenia and osteoporosis.

The best way to get vitamin D naturally is to expose the skin to sunlight. 20-30 minutes of exposure of the face, arms and a portion of the legs is enough to generate a day's supply of vitamin D. But poor sunlight in the winter months and a bad lifestyle make it necessary to depend on other sources for vitamin D.

While vitamin D supplements are an option, vitamin D rich foods and snacks are a good way to get the daily recommended dosage. Plants provide one form of the vitamin but the most potent and better assimilated form of vitamin D comes from the animal kingdom.

Commonly consumed food items are fortified by their manufacturers with vitamin D obtained from animal sources. 400 IU of vitamin D is the recommended daily minimum for adults. Here are some ideas for healthy snacks rich in vitamin D.

• Cod liver oil is one of the best vitamin D foods. A single tablespoon of the oil provides 1300 IU of vitamin D. The oil is available in stores with added flavors like lime and orange. Season your salad or greens with a spoonful flavored cod liver oil. And you do not have to bother about getting any more vitamin D for the rest of the day.

• Milk is fortified with vitamin D by most manufacturers. One cup (240 ml) provides about 25% of your daily vitamin D requirements. So have a banana or pineapple milk shake for a vitamin D rich snack. Milk serves another purpose too - it provides plenty of calcium.

• Yogurt is made from milk. 225 mg (1 cup) of yogurt gives you 100 IU of vitamin D and nearly 40% of your recommended calcium dosage. Yogurt also helps with digestion and prevents constipation. It makes a filling snack especially when it is flavored with fruits.

• Cheese made from fortified vitamin D milk can be used for snacking. Make a sandwich or a burger with cheese and greens. A cheese single gives about 5% of your daily vitamin D dosage.

• Egg yolk is high in vitamin D. One egg yolk provides nearly 10% of your daily vitamin D needs. Besides, unlike fortified foods, it is a natural vitamin D food. Use an egg every day to prepare a filling and healthy snack.

Those who are fans of 100% natural food products may not get enough vitamin D in their diet as many of their favorite items may not be fortified. They must get enough sunshine or use sufficient cod liver oil or eggs in their diet.