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Vitamin D also commonly known as “Sunshine Vitamin” is a vitamin that your body produces only when exposed to sunlight, hence the name. Technically, Vitamin D is not even a Vitamin but a hormone that your body makes with the help of cholesterol.It is an important nutrient required by the body to absorb Calcium, enhance bone development, ensure proper immune functioning and reduce inflammation.
Vitamin D deficiency can lead to Osteoporosis, a weak immune system, an increased risk of cancer and even rickets and yet about 70-90% Indians are Vitamin D deficient which puts them at risk and makes them susceptible to all sorts of diseases. There are many signs of Vitamin D deficiency which include fatigue, mood swings, pain in the bones and muscle weakness. However, there is a lot that can be done to make up for this deficiency especially by taking foods high in vitamin D.
Along with Vitamin A, E, K, Vitamin D is a fat soluble Vitamin in the human diet which means these vitamins are absorbed in the blood stream better when one eats them alongside fat. Foods rich in Vitamin D includes food ranging from cheese, egg yolks and fatty fish such as mackerel, tuna and salmon to shellfish, beef liver, fortified dairy like yogurt, soy milk, oat milk and almond milk. In this article we will share with you a Vitamin D foods list and the benefits of it. So, let’s get to it.
Which Foods Are Rich In Vitamin D?
The human body does produce Vitamin D but most people are not exposed to sunlight enough to get the amount they need everyday. This is why they need to take vitamin D rich foods to make up for the deficiency. Listed below are some of the best foods rich in Vitamin D.
Cod Liver Oil has been used for ages to fill up for Vitamin D deficiency and even Rickets. Extracted from the livers of the Atlantic Cod, Cod Liver Oil consists of Vitamin A and D and make up for the deficiency of the same in the body. One of the best vitamin D foods available to us, it is available to us in the form of Cod liver oil capsules which are available in supermarkets and with the pharmacists.
It’s common knowledge that fish is rich in many essential nutrients notably Omega 3 fatty acids and different amounts of zinc, iron, calcium and iodine. But what you might not be knowing is that many species of fish, especially the oily types are also rich in Vitamin D content and makes up for your Vitamin D intake for the day. A 3 ounce serving of Sockeye salmon has 14.2 mg of Vitamin D.
Another one of the best sources of vitamin D is Mushroom. If you are looking for plant based dietary foods that enhance your Vitamin D intake then Mushroom is your best bet. Mushrooms just like human beings produce Vitamin D when exposed to sunlight. While we produce Vitamin D3, Mushrooms produce Vitamin D2.
Fortified Orange juice is another one that makes it to the vitamin D foods list because for vegans and vegetarians this makes for a great option. It’s good to go for homemade, freshly prepared Orange juice to avoid any preservatives and adulteration. There are also some brands that make juices fortified with Vitamin D and the ones that do specify this on the packaging.
What Are The Benefits Of Vitamin D?
As mentioned before, Vitamin D helps in the absorption of calcium and phosphorus. These minerals are required for maintaining bone density and having healthy bones. Not just that Vitamin D also helps in ensuring the proper functioning of the immune system. People with Vitamin D deficiency are more susceptible to infections and having weak bones. Vitamin D deficit people are also at a higher risk from cancer, heart diseases and tend to develop osteoporosis.
The benefits of Vitamin D are many. Ranging from keeping your teeth, bones and muscles healthy to keeping your immune responses and immune system healthy. Vitamin D also reduces inflammation and boosts your mental health. Studies have established a link between depression and Vitamin D deficiency so having a healthy amount of Vitamin D in your body helps keeping mental illnesses at bay.
You can now consult an expert nutritionist and get a personalised diet plan for yourself to improve your eating habits and have a balanced diet that boosts your Vitamin D intake. Activate FITFEAST by FITPASS to consult a personal nutritionist and get your Vitamin D intake boosting diet plan today.
