Vitamin D Rich Foods – Introduction
Hi Everyone, My Today’s subject is to discuss Vitamin D Rich Foods and the importance of Vitamin D in body. This topic caught my attention because generally when we go for our blood tests, most of the people are lacking vitamin D in them. This should not be ignored because Vitamin D is an essential nutrient that our body needs.
We shall discuss every one of these sources of vitamin D in detail and let’s see how we can keep up Vitamin D levels in our body. Vitamin D is a basic supplement that our body needs for some, significant functions, including building and keeping strong bones. Low degrees of vitamin D is the reason behind general health problems around the world. Vitamin D inadequacy is recorded to affect 13% of the total population.
Importance of Vitamin D
We all know Vitamin D3 is very important for our bones. It assists to retain Calcium and Phosphorus in our body. Its job is not only limited to this but has quite a vast task to play in our body. It is important for our bones as well as for our muscles. Our muscles can suffer weakness because of their inadequacy.
Signs of Vitamin D3 Deficiency.
- Heart problem
- Weaker Immune System
- Cold and Flu.
- Depression and mood swings
- Psychological imbalance.
It is very imperative to maintain Vitamin D3 level. There are numerous approaches to keep up its ideal level. We need about 1000IU of Vitamin D every day. IU represents the International Unit. Out of 1000IU, we need to take 600IU through food and 400 IU through Sunlight. This should be an everyday combination.
Let’s understand which Sources of vitamin D rich foods should we take to maintain its levels. There are a lot of great wellsprings of Vitamin D. Every source of Vitamin D is connected to Sunlight. Vitamin D is very uncommon in Fruits and Vegetables. It is found in those sources which are very much presented to sunlight and in animal sources.
15 sources of Vitamin D Rich Foods
Here, we have a made a list of 15 Best Vitamin D Rich Foods.
It is a decent source of vitamin D particularly fatty fish and Salmon fish. Every 100gm of wild Salmon Fish has 1000 IU of Vitamin D if it is wildly caught fish. In farmed fish, it could be around 250 IU.
- Salmon: Salmon is a popular fatty fish and is additionally an incredible wellspring of nutrient D. 100g contains 988 IU of vitamin D per serving, 124 % of DV, while farmed salmon gives 250 IU 32% of DV. Salmon is additionally a decent wellspring of a few B vitamins which is helpful to control inflammation and protect heart and brain health.
- Herring and Sardines: Herring and sardines are kinds of fish eaten all over the world. It can be eaten raw, canned, or smoked. This little fish is also a source of vitamin D.
It is also a good source. Each egg has approx 30 IU of Vitamin D3. If the source is outside under Sun then there can be 4-5 times more substance of Vitamin D.
Egg yolks: Whole eggs are a good wellspring of vitamin D as well as a brightly nutritious food. Most of the proteins are found in egg white, while the fat, vitamins, and minerals are typically found in egg yolk. One egg contains 37 IU (International Unit) of vitamin D or 5% of the required value. Vitamin D levels in egg yolk are dependent on sun introduction. However, eggs from hens raised outside contain higher levels of vitamin D.
3. Cow’s milk
Cow’s milk is an exceptionally great source of Vitamin D Rich Foods. It is ordinarily a decent wellspring of various supplements, for example, calcium, phosphorus. Here additionally it depends upon the introduction of sunshine on the Cow. The more the Cow is in the open air and presented to sunlight higher will have higher Vitamin D content in its milk. Every 250 ml cow’s milk contains about 130 IU Vitamin D. If you take a cup of milk every day you can easily get this value.
It is also a decent source of vitamin D. 100 gm Mushroom gives 450 IU of Vitamin D. Those mushrooms will be fantastic sources of vitamin D that are exposed to sunlight. However, the indoor Mushrooms won’t have Vitamin D. A good plant source of vitamin D is only mushrooms. Like humans, mushrooms can also synthesize vitamin D when they are presented to sunlight.
It is a natural source of vitamin D. One cup of cheese contains 30 IU of vitamin D. Fontana, Muenster, and Monterey cheeses are the most ideal decisions to add vitamin D to your diet. Richer varieties such as blue cheese, Gouda, and brie contain 6 IU of vitamin D per ounce.
Yogurt is a notable dairy item. It is rich in various vast nutrients such as protein, calcium, and advantageous bacteria to promote gut welfare. Yogurt is also reinforced with vitamin D. Reinforced yogurt is used to increases vitamin D levels. It also provides many health benefits. Yogurt contains about 5 IU of vitamin D per 8 ounces serving. It relates to weight loss, strong bones, a healthy immune system, and control of blood glucose level.
7. Beef liver
Beef liver contains an astounding measure of Vitamin D but on the other hand it is wealthy in cholesterol. A cooked 2.5 ounces serving of beef liver contains 36IU of vitamin D. While the beef liver is perceived as a low-calorie food. The beef liver additionally contains adequate amounts of vitamin B12, copper, and many other basic nutrients.
8. Orange juice
Vitamin D is also there in crushed squeezed orange juice which is practically the lone organic product item rich in this vitamin. About 75% of the population is lactose intolerant, they cannot digest milk. For this reason, in certain countries, orange juice is sustained with vitamin D and different nutrients including calcium. 237ml of fortified orange juice contains up to 100 IU of vitamin D.
9. Ghee (clarified butter)
It is a good source of Vitamin D3, you can add it to your daily meal like in vegetables, chapati, etc. Clarified butter should be consumed in moderation. More of it can increase your cholesterol level.
10. Fortified cereals
Natural sources of vitamin D are very limited especially for those people who are vegetarian and don’t like fish. Foods that don’t contain vitamin D normally and are reinforced with this supplement.
Vitamin D is plentifully found in animal products, so vegetarians are not able to get enough vitamin D. To tackle this issue plant-based milk substances like soy milk are strengthened with nutrient D and minerals which are normally found in dairy animals’ milk. 1 cup or 237ml of soy milk contains 107-117 IU of nutrient D or 13-15% of the daily requirement.
12.Fortified Almond milk
Fortified almond milk gives around 96 IU of vitamin D per serving. A few brands of almond milk are additionally braced with calcium. Almond milk is rich in vitamin E and contains solid fats. Everyday drinking of almond milk decreases the danger of heart diseases.
13. Fortified Rice milk
Rice milk is also fortified with vitamin D and provides 96 IU of vitamin D per serving. Numerous brands of rice milk are also fortified with other nutrients such as vitamin A and vitamin B12. Rice milk contains almost no segment of calcium except for its wealth in sugar content.
14. Cod liver Oil
Cod liver oil is a renowned enhancement. This oil is a brilliant method of vitamin D and is the most ideal approach to take vitamin D for those who don’t opt for fish. Cod liver oil contains about 448 IU per teaspoon of vitamin D and provides 56% of DV. It has been used for a long time to prevent the inadequacy of vitamin D in children. Cod liver oil is also a good source of vitamin A, which can be toxic in high amounts. Also, Cod liver oil is rich in Omega-3 fatty acids.
The main source of vitamin D is sunlight. You have to take 15 minutes to 30 minutes of Sunlight daily. The deficiency of vitamin D occurs in people who are not getting enough sunlight. The risk of deficiency of vitamin D increases to the people who are doing indoor work, for example, businessman, housewife. There are many other benefits of sunlight.
I would like to say that, I am sure all these Vitamin D Rich Foods will improve Vitamin D level in your body if you follow all these regularly. Do not ignore the deficiency of vitamin B if you want to be healthy.