Vitamin D benefits and Natural sources

Vitamin D Benefits And Its Sources

Foods As Remedy
Share with the loved ones

One of the Vitamin D benefits is that this aids in the absorption of calcium in our bodies. It is necessary for healthy bones and teeth, as well as for immune system function. Many people do not receive enough vitamin D, which can result in health issues such as osteoporosis and Rickets. Research suggests that about 24% of people in the United States are vitamin D deficient.

However, Excess vitamin D can cause the body to absorb an excessive amount of calcium, raising the risk of heart disease and kidney stones.

Vitamin D, sometimes known as the sun vitamin, is a hormone produced by the body when the skin is exposed to sunlight. This accounts for over 90% of our entire vitamin D consumption, with only 10% received from the diet. Whether you reside in Canada or overseas, 20 minutes of sunlight each day is sufficient to meet your vitamin D requirements.

Daily recommended dose of vitamin D

The daily value (DV) for vitamin D is 800 IU (20 mcg). The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages. This tells you what amount of your daily vitamin D requirement the food will provide. It’s best to get vitamin D from food or supplements.

Whether you need a vitamin D supplement in addition to food and sun exposure is a question to ask your doctor. They can also help you find out if you are deficient.

Here are 7 healthy foods that are high in vitamin D:

Mushrooms

Vitamin D Benefits

If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option. Some types of mushrooms contain high amounts of vitamin D.

These include:

  • Raw maitake mushrooms: These contain 562 IU per 50 grams (g) which is 94 percent of a person’s RDA.
  • Dried shiitake mushrooms: These contain 77 IU per 50 g which is 12 percent of a person’s RDA.

Mushrooms with exposure to ultraviolet (UV) light can also contain large amounts of vitamin D. These may include:

  • UV-exposed raw Portobello mushrooms: These contain 568 IU per 50 g which is 95 percent of a person’s RDA.
  • UV-exposed raw white mushrooms: These contain 523 IU per 50 g which is 87 percent of a person’s RDA.

Also, check Magnesium-Rich Foods To Consume>>>

Cod liver oil

Vitamin D Benefits

Cod liver oil is a well-known supplement. If you don’t like fish, consuming cod liver oil is another approach to gain nutrients that would otherwise be difficult to obtain.

It’s a great source of vitamin D. At roughly 450 IU per teaspoon (4.9 mL), it accounts for a whopping 56% of the DV. It has long been used to treat vitamin D insufficiency. It has also been utilized in the treatment of rickets, psoriasis, and TB.

A single teaspoon of cod liver oil has 150 percent of the daily value for vitamin A. (4.9 mL). In excessive doses, vitamin A can be harmful. Vitamin A has a safe upper limit (UL) of 3,000 mcg. A teaspoon of cod liver oil (4.9 mL) provides 1,350 mcg of vitamin A.

Check to be sure you’re not over the maximum limit for cod liver oil or any other vitamin A pills.

Furthermore, cod liver oil has a high concentration of omega-3 fatty acids. Omega-3 fatty acids may benefit heart health and decrease inflammation in the body. Cod liver oil, like fatty fish, is a good source of these fatty acids. It might be difficult to acquire enough omega-3 in your diet if you don’t consume seafood.

Check out this perfect pair for heart & bone support with Vitamin D3+K2 by Micro Ingredients>>

Canned tuna

Vitamin D Benefits

Many people like canned tuna due to its taste and ease of storing. It is usually less expensive than purchasing fresh fish. A 3.5-ounce (100-gram) portion of canned light tuna contains up to 269 IU of vitamin D, which is 34% of the DV.

Mercury is a heavy metal present in many different kinds of fish. Larger fish carry more mercury than smaller fish. The quantity of mercury in canned tuna varies according to the kind of tuna. Light canned tuna is made from smaller fish and has less mercury. White canned tuna has more mercury.

Methylmercury can accumulate in your body over time. It can cause major health problems in some circumstances. Only one 3.5-ounce (100-gram) serving of light tuna per week is recommended by the Environmental Defense Fund (EDF). If you are concerned about mercury intake, see your doctor about the recommended quantity of tuna to consume each week for you.

Salmon 

Vitamin D Benefits

Salmon is an excellent source of vitamin D. It’s also a great source of protein and omega-3 fatty acids, which are essential for good health. If you don’t like fish, you can also get your vitamin D from canned salmon.

If you’re looking for a delicious and healthy way to increase your vitamin D levels, try cooking salmon. Salmon is a great source of vitamin D, protein, and omega-3 fatty acids. It’s also easy to prepare, and there are plenty of different ways to cook it.

Eggs

Vitamin D sources

Cooking eggs might help you get more vitamin D. Eggs are high in protein and omega-3 fatty acids, and they are simple to cook. You may prepare them in a variety of ways, such as frying, scrambling, or boiling.

Vitamin D-fortified foods

Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish.

Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient.

Fortified Orange Juice: 10% DV

There aren’t any fruits high in vitamin D, but some fortified orange juice brands contain the nutrient. For example, Tropicana Calcium + Vitamin D Orange Juice has 2.5 micrograms or 10 percent of your DV of vitamin D (plus 10 percent DV of calcium) in 1 cup.

Make sure to check the nutrition facts label for your OJ’s vitamin D content to make sure you’re choosing a fortified brand.

Cow’s Milk: 16% DV

Cow’s milk, whether it’s full-fat or skim, is fortified with vitamin D. An 8-ounce glass contains 3.2 micrograms or 16 percent of your DV along with a host of other nutrients including calcium and vitamins A and B12.

Soy Milk: 15% DV

If you’re avoiding dairy, soy milk is a great alternative to cow’s milk. It contains 2.9 micrograms or 15 percent of your DV for vitamin D and about 7 grams of protein in an 8-ounce glass. Plus, it’s a top food high in vitamin D and magnesium.

Contrary to popular belief, there is no established link between the isoflavones — plant compounds that act like estrogen in the body — found in soy and breast cancer, according to the American Cancer Society.

Cereal and oatmeal

Cereals are another food that may be fortified with vitamin D.

One cup of fortified wheat bran flakes contains 145 IU of vitamin D, equal to 18% of the DV. One cup of fortified crisp rice cereal has 85 IU of vitamin D or 11% of the DV.

Remember that not all cereals will contain vitamin D. It’s smart to check the nutrition label to find out how much vitamin D is in the product. Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.

Conclusion

Getting adequate vitamin D is essential for bone health. The simplest approach to acquiring enough vitamin D is to spend time outside on a regular basis, exposing the arms, face, and legs.

Consuming enough vitamin D may be challenging depending on a person’s food habits. Vitamin D pills, which are available for purchase online, maybe a good option in this scenario.

If this is not feasible, try to eat oily salmon, mushrooms, and free-range egg yolks.

Leave a Reply