Top Five Snacks Rich in Vitamin D

There was a time when people were not concerned with Vitamin D in their diet because they knew that they could get the amount needed with their skin's exposure to the sun. That was of course, before we realized how harmful the sun's rays were for our skin and complexions.

A Vitamin D supplement could be added to your daily regimen, but it really isn't necessary. It is really quite easy to get sufficient amounts of Vitamin D needed for our bodies, by the foods that we eat. In fact, listed here is a list of five of my favorite snacks that are rich in Vitamin D, and how I prepare them. Keep in mind that the healthy adolescent or adult needs 200 - 400 IU's daily. You will see how easy it is to have the proper amount of vitamin D, with my top five favorite snacks.

1. Milk - 98% of all milk sold is fortified with Vitamin D, and it makes a good foundation for many snacks. Among these snacks is my favorite, chocolate pudding. One cup of fortified milk will give 98 IU's of vitamin D.

2. Salmon - hardly a day goes by that I don't have a snack of tuna, in one form or another. My favorite way to fix salmon as a snack, is to separate all the flakes with a fork, add a little finely chopped onion and pickle (or relish), just enough fat-free mayonnaise to hold it together, and stuff stalks of celery. Salmon has 360 IU's per 3 ounce serving.

3. Tuna - hardly a day goes by that I don't have a snack of tuna, in one form or another. Mixed with chopped tomato and pickle, and maybe a little fresh onion and minced garlic, I use this as a topping for mini-rice cakes. Tuna has 200 IU's per 3 ounce serving.

4. Cereal - I am a habitual snacker, and one of my favorite snacks is to put some dry cereal in a snack baggie for when I think I need a quick snack. ¾ of a cup will give me 50 IU's of vitamin D if the cereal is fortified; which most is now.

5. Eggs - I love eggs, just about any way that they are fixed, but as a snack; boiled eggs or devilled is the best. Vitamin D is present in the egg yolk and each one will give 25 IU's of this vitamin.

Vitamin D is known as the Sunshine Vitamin because it is made in your skin with exposure to the sun. But when you think that you might not be getting enough of this vitamin; try one of these snacks. Not only are they delicious and healthy, they are rich in Vitamin D.