Vitamin D a sunshine vitamin is one of the important nutrient for a healthy body. It is fat soluble vitamin and is available through sunlight, vegetables, fruits, dairy products and nuts.
It helps body to absorb calcium and phosphorus and make immune system function easier. Your body does not produce Vitamin D, you should gain it through sunlight (If you spend enough time in the sun your body will get adequate) or through diet or by taking oral supplement. We suggest you to go for natural foods.
Benefits Of Vitamin D
Vitamin-D prevents rickets, osteomalacia, muscle – bone pains or weakness. Reduce inflammation, proper immune function, helps in regulating mood, ward off anxiety and depression, cure type1 and type 2 diabetes, hypertension, cancer, obesity, high blood pressure, healthy bones, teeth, lung function, Heart function, remove fatigue and tiredness. helps in quick wound healing, treat rheumatoid arthritis, hair loss, multiple sclerosis.
Below Are List Of Foods That Are Rich In Vitamin D :
Almond Milk : fortified almond milk containing vitamin D helps in absorption of calcium.
liver : liver of chicken, mutton / Lamb, beef, pork are rich in vitamin D along with various fat soluble vitamins.
Buttermilk : fermented dairy product like buttermilk rich in Vitamin D keeps healthy immune system and proper function of the nervous system.
Cereals : fortified whole cereals, break fast cereals like quaker, kellogg’s corn flakes, kellogg bran flakes, corn pops, coco pops, multigrain shapes, disney cereals etc., are good source of it. Better to have low calorie, low added sugar cereals in your diet.
Cheese : fortified cheese like cheddar cheese, american cheese, queso fresco etc are good source of vitamin D.
Coconut Milk : fortified coconut milk has good amount.
Cod Liver Oil : one of the best sources of vitamin D. Along with omega-3 fatty acids it also provides vitamin A and D.
Cow Milk : fortified cow milk has more than regular cow milk.
Dairy Products : Dairy Products like milk, cheese, butter milk and fortified food like tofu, yogurt, milk are good source.
Egg yolks : not only egg yolk, try to eat one whole egg per day. if you want to eat more than one egg then eat one whole boiled.
Fatty Fish : fatty fish like salmon, tuna, mackerel etc. are best source.
Fish : d-vitamin is found naturally from the flesh of oily fish. salmon, tuna, mackerel, herring etc. are good source, try to include it in your diet. Please note that some fish contains high level of mercury, check before you purchase it or consume it in limit.
Fish Oil: a good source of vitamin D, omega-3 fatty acids in it protects from various diseases.
Fortified Milk : is the milk that contains vitamins and minerals that are not available in ordinary or natural milk. Fortified milk includes cow, buffalo, almond, soy coconut etc.
Herring Fish : along with vitamin D, omega-3 fatty acids, essential fats plays an important role for a healthy body functioning
Mackerel Fish : vitamin D and antioxidants present in oily fish lower the risk of cancer, cardiovascular and other serious illness causing diseases.
Milk : buffalo, cow milk etc. contains vitamin-d but lower than fortified milk.
Mushrooms : are good source of Vitamin D2 and other vitamins and minerals. Naturally grown mushrooms contains more vitamin-d2 than commercially grown.
Oatmeal : Fortified oatmeal are excellent source of vitamin D than natural oatmeal. Try to include Fortified oats like Quaker Oats, Saffola Oats, Kellogg’s Oats in your diet.
Orange Juice : has good amount of vitamin D and vitamin C but fortified orange juice contains more.
Rice Milk : is made from boiled rice, mostly made from brown rice is a good pick. Antioxidants in it protects from infections and cancers. Fortified rice milk has good amount of vitamin-d.
Salmon Fish : an fatty fish contains vitamin D, omega-3 fatty acids, essential vitamins and nutrients like calcium, protein and phosphorus.
Sardines Fish : along with omega-3 fatty acids sardines also contain a good amount of vitamin D which is necessary for good bone health
Soymilk : Soy milk is made from soybeans. Fortified soy milk contains good amount of vitamin-d.
Swordfish : Sword fish are good source of omega-3 fatty acids and d-vitamin which helps your body to absorb calcium.
Tuna Fish : Fatty fish like tuna are excellent source of vitamin D, protein, omega-3 fatty acids, niacin (vitamin B3) and vitamin K. It contains mercury toxin that is found in many fish, so check before you eat.
Yogurt : contains gut-friendly bacteria and also rich in calcium, protein. vitamin D-fortified yogurt improves vitamin D levels than natural yogurt.
Below Recommended Daily Intake Of Vitamin D
Kids – Infant (Male, Female) within 0 to 12 months: 10 mcg – 400 IU
Children (Male, Female) 1 to 13 years: 15 mcg – 600 IU
Teens (Male, Female) 14 and 18 years: 15 mcg – 600 IU
Adults (Male, Female) 19 to 70 years: 15 mcg – 600 IU
Adults – Older People (Male, Female) 71 years and above: 20 mcg – 600 IU
Pregnant Women: 15 mcg – 600 IU
Breastfeeding Women: 15 mcg – 600 IU
Points To Remember :
- Heavy exposure to sunlight may cause skin cancer and other skin related problems
- Fortified products like milk, cereals, cheese etc have more than normal ones
- Fortified – Fortification means adding extra vitamins and minerals to products or food which helps to fill micronutrients gap
- Some fish contains normal to high levels of mercury that builds up in your body and can cause serious health problems.
Note : A high intake of vitamin D may cause health problems, be cautious as any thing over is dangerous. Here we are providing information only, please speak to your doctor or nutritionist and take nutrient supplements under his / her guidance.