Vitamin D is a crucial and key nutrient for bone formation and mainly helps in clearing of osteoporosis and bone thinning, hence needs to be cleverly added into your diet. As such we also get vitamin D from sunlight thus is advised by doctors to sit in the sun for a few minutes each day. Vitamin D is a fat soluble vitamin plays a vital role in the human body as it has many function and task to perform. A lack of vitamin D can lead to serious health problems.
Deficiency of vitamin D can cause severe impairment of bone growth, rickets in children and other chronic health conditions such as arthritis, diabetes, heart disease etc. Vitamin D promotes calcium absorption in the body which leads to strong bones. Incorporating vitamin D in your diet is very essential as it’s very important for the body. It is said that an average healthy adult between the ages of 19 and 50 require to take about 200 IU’s of vitamin D per day.
Other adults need to take higher levels to ensure proper bone maintenance. You can get vitamin D in your diet but only few foods contain it naturally. Some of the foods that contain vitamin D include Milk, Fish with high fat content such as tuna, salmon, catfish have high levels of vitamin D, whole eggs and fortified cereals.
Benefits from these Vitamin D rich foods: Fish: Salmon has the highest amount of vitamin D among all the other sources. It is a fatty fish with high fat content and makes an excellent source of vitamin D. A 3 ½ ounce of salmon with provide you with 80% of the vitamin D you require. Mackerel is another variety of fish that have high amount of omega 3 fatty acid and rich source of vitamin D.
Likewise Sardines, Catfish and Tuna are also rich source of vitamin D. Generally most of the fish and shell fish are nutrient dense and these two are no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention.
Beef liver: Is a good source of vitamin D and is said that 3 ounces of beef liver contains 42 IU of vitamin D. It is also a good source of vitamin B13, iron and protein. Other nutritional benefits are that it provides protein and thiamine.
Eggs: Eggs contain vitamin D in small amounts. Including one egg daily in your diet will provide you with 10% of recommended Vitamin D. Pasture raised hens spend a lot of time outdoors thus containing the highest amount of Vitamin D than any other eggs in the market. Besides Vitamin D, eggs are also a good source of Vitamin B12 and protein.
Fortified Cereals: There are few natural sources of vitamin D. For that reason, most of the vitamin D in your diet comes from fortified foods, such as dairy products and alternatives, breakfast cereals, juices and margarine. For example, a cup serving of bran flakes contains 1.3 micrograms of vitamin D, or 8.7 percent of your daily intake. All bran cereal provides 131 IU of Vitamin D, while fruit flavored cereals provides us with 11 IU of Vitamin D.
Mushrooms: Mushrooms is another Vitamin D rich food. This is because they are grown in the sunlight and are great at absorbing sunlight. Mushrooms are also rich in B complex vitamins like B1 and B2. Mushrooms also contain Vitamin B5 and copper. Always choose mushrooms that are dried in natural sunlight and not by artificial means as they are the most beneficent. The amount of Vitamin D in mushrooms varies according to its types and varieties. Shitake mushrooms are considered the best source of Vitamin D among all mushrooms.
Orange Juice: In addition to the above foods, orange juice is also commonly fortified. It is said that, ½ cup of fortified orange juice provides 45 IU of vitamin D. Although vitamin D supplements are not as effective as synthesizing vitamin D naturally by the body, they are still effective in treating several medical conditions.
Vitamin D fortified food products and fortified milk can also provide this essential nutrient to our body. Therefore, do make sure to include vitamin D foods in your daily diet or else just step out and regularly expose your skin to the sunlight for about 10 to 15 minutes.
This helps the human body to naturally produce the vitamin after exposure to UV light. The benefits of vitamin D can be obtained by increasing exposure to sunlight and including vitamin D rich foods into your diet like fish, cod liver oil, milk, and eggs. Fresh fruits and vegetables are also good sources of vitamin D.
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