You must have listened that foods rich in vitamin D should be a part of our diet. Through this article, we intend to provide you with all you need to know about Vitamin D. Vitamin D is a fat-soluble vitamin. However, it is not a vitamin but a prohormone. Furthermore, it is also called calciferol. It helps the body regulating calcium and phosphate levels. Consequently, the level of phosphate and calcium is maintained in the blood as well as in the bones.
What Are the Primary Forms of Vitamin D?
There are two major forms of Vitamin D:
- VitaminD2 (ergocalciferol)
It is mainly synthetic and added to foods.
- Vitamin D3 (cholecalciferol)
It is formed in the human skin.
Why Should I Take Foods Rich in Vitamin D?
Everyone should take food rich in Vitamin D because it is vital for our body’s optimum functioning. Vitamin D performs the following primary functions:
- It helps to improve the immune system. Hence, it prevents infection and allergies.
- Vitamin D helps in calcium and phosphorus absorption. Therefore, it is essential for mineralization of bones. It provides strength to the bones and teeth.
- It helps to maintain cardiac functions.
- Vitamin D is important for lung functioning. Hence, it prevents respiratory tract infection.
- It acts as a mild antidepressant by elevating mood.
- It helps to strengthen muscles and nerves.
- Vitamin D acts as an antioxidant. Hence, it has a role in preventing cancer.
- Vitamin D helps in weight loss.
What Happens if You Do Not Consume Foods Rich in Vitamin D?
If you are consuming a diet with low vitamin D content, the body will lack in Vitamin D. Consequently, calcium, as well as phosphate levels, will be decreased. Moreover, antioxidation and other functions will not take place. As a result, the following will happen:
- Tetany that is cramping of muscles leading to spasm.
- Bones and joints pain.
- Loosening of teeth.
- Rickets in children. It causes the long bones to get de-shaped
- Osteomalacia in adults. It is softening of bones. This leads to easy fractures.
- Decreased sleep duration and poor sleep quality.
- Weakening of nerves and muscles.
- Recurrent infections
- Increase in risk of cardiovascular diseases.
- Respiratory tract infections.
What are the Consequences of Taking Foods Rich in Vitamin D in Excess?
Vitamin D intoxication leads to the following consequences.
- Frequent urination
- Bone pain
- Increased thirst
- Kidney stone formation
What is the Mandatory Daily Dose of Vitamin D?
The suggested daily value is 800 IU (20 mcg) of vitamin D per day from foods.
How Can I Replenish the Levels of Vitamin D in My body?
If you suffer from vitamin D deficiency, it is easy to recover in the following ways:
- Vitamin D is also known as the sunshine vitamin. Sunbathing can build up the levels of vitamin D in the human body.
- Consume fortified foods.
- Take supplements after consulting your doctor.
- Eat fish and mushrooms.
However, if your body does not respond to the therapy, see your doctor, as it might be a consequence of some underlying disorder.
Foods Rich in Vitamin D – Your Most Needed Companions
Our body generates vitamin D from direct sunlight. Daily exposure to sunlight for 20 minutes is sufficient to produce enough Vitamin D.
This is an ideal situation. However, if you live in an area where the sun shines infrequently or you stay indoors for a long time, your body cannot generate enough of it. Furthermore, there are certain skin conditions in which skin cannot produce enough vitamin D
This results in vitamin D deficiency. It, therefore, becomes mandatory to engulf foods rich in vitamin D.
10 Foods Rich in Vitamin D
Here is a list of 10 foods rich in vitamin D content. You can choose any one of these for your day to day consumption.
1. Salmon Fish
It is found in Northern Atlantic Ocean and is rich in vitamin D. Moreover, it is rich in other macronutrients as well.
- Salmon is beneficial in maintaining weight.
- This fish is rich in omega-3 fatty acids.
- It reduces the risk of heart diseases.
- The American Heart Association suggests consumption of at least two 3.5-ounce servings of fatty fish like salmon every week.
2. Canned Tuna
Many people like tuna due to its great flavor. However, it has mercury toxin in it, which can pose a threat to health. However, you can consume light tuna; this is a better choice than white tuna.
Mushrooms are the plant source of vitamin D. They form vitamin D in the sunlight. However, Vitamin produced as a result is vitamin D2. Mushrooms have positive effects on a range of illness from cancer to depression.
Following mushrooms have a high vitamin D content:
- Firstly, Maitake
- Secondly, Morel
- Thirdly, Chanterelle
- Fourthly Oyster
- Finally shiitake
4. Rainbow Trout
100 grams of rainbow trout provides 635IU of vitamin D. Furthermore, consuming 3 ounces of cooked rainbow trout provides about 100% of the recommended daily dose of vitamin d.
5. Whole Eggs
Whole eggs are very nutritious. The egg white is rich in proteins whereas; the yolk contains vitamins, fats and minerals. The egg is a good source of vitamin D. One egg yolk provides 37 IU of vitamin D. So; it is a wise choice to take an egg in your breakfast daily.
6. Herring and Sardines
These two are a rich source of vitamin D. Herring is eaten worldwide. It can be consumed in various forms like pickle, smoked, grilled and canned. Furthermore, it provides 216 IU of vitamin D per 100-gram serving.
Moreover, pickled Herring is a good choice if you feel like consuming it this way. However, it is high in sodium content. So, people with hypertension should consume it with extreme caution. One can of sardine contains 177 IU of vitamin D.
7. Cod Liver Oil
Not everyone is fond of eating fish. However, you can consume cod liver oil. It comes in the form of capsules. Moreover, it contains other nutrients like omega-3 fatty acids and vitamin A.
8. Fortified Foods
There are limited natural sources of vitamin D. Moreover, if you are a vegetarian or do not like fish, there are chances that you might encounter vitamin d deficiency. However, this can be avoided by taking fortified foods like:
- Fortified milk
- Orange juice
- Breakfast cereals
- Lastly, Soy milk
9. Beef Liver
It is a good source of vitamin D. However, it must be consumed with caution as beef is high in cholesterol content.
Cheese is a natural source of vitamin D. Fontina, Muenster, and Monterey cheese are a good choice to include in your diet.
Meta Title: Foods rich in vitamin D—Are you consuming enough of these?
Meta description: Vitamin D is vital for our body’s proper functioning. You must also take foods rich in vitamin D to attain the health benefits of it.
Also Read: You don’t need to be confused about the choice of hundreds of foods with Vitamin A. Here is a summarized list of some ordinary foods that are the best Vitamin A sources.