Vitamin D Rich Foods

Vitamin D essentially refers to a group of compounds that are created in the human body as a response to exposure to sunlight. Hence, the vitamin is also often referred to as the ‘sunlight vitamin’. Vitamin D benefits the human body in a number of different ways and helps in the absorption of other essential nutrients such as calcium and magnesium.

 

There are significant benefits to including Vitamin D in your diet and the primary sources of vitamin D include eggs, fish, cod liver oil, and mushrooms. They are rich in vitamin D content and hence one must make sure to include them in their daily diet. Here is a closer look at Vitamin D, its various benefits as well as the various food items that help us increase our Vitamin D intake.

Benefits of Vitamin D

The inclusion of foods high in Vitamin D can help you reap a wide variety of health benefits. Here are a few such benefits:

• Improves Immune System:

Vitamin D can be extremely helpful in warding off certain types of virus and bacteria, thereby protecting the body against infections. Therefore, the presence of Vitamin D rich foods in your diet can greatly boost your immune system.

• Helps Strengthen Bones:

As mentioned above, the lack of Vitamin D in your diet can lead to developing bone-related diseases such as rickets. This is because Vitamin D is crucial in the absorption of calcium, a nutrient well-known for its contribution to bone growth and development. In particular, vitamin D3 rich foods can be excellent for the purpose of maintaining and improving overall bone health.

• Helps Strengthen Muscles:

Apart from making our bones stronger, Vitamin D has also been linked to the development of muscles in the human body. This is particularly useful for senior citizens as the increased consumption of Vitamin D rich foods has been linked with lower chances of experiencing age-related muscle weakness.

Foods That Are Rich in Vitamin D

The lack of vitamin D can result in the slowing down or failure of specific functions of our body. While Vitamin D is available in abundance in sunlight, our lifestyle sees us restricted indoors for long stretches, making it difficult to generate Vitamin D naturally. Therefore, consuming a Vitamin D rich-diet is vital for your overall well-being. To achieve this, you need to know the specific food items that serve as a good source of Vitamin D. Here are some easy-to-source Vit D food items that you can start incorporating into your diet right away:

• Eggs:

Eggs serve as an excellent source of Vitamin D that can be easily incorporated into your daily diet. While the egg whites are richer in protein, it is within the egg yolk that you can find most of the required Vitamin D content.

• Fish and Fish Oil:

Fish is a popular Vit D food. Several types of fish are known to contain high concentrations of Vitamin D, such as salmon, tuna, halibut, whitefish, trout and even sardines. 

Fish oil, particularly cod liver oil, is frequently used as a Vitamin D supplement all over the world. However, as overconsumption of the substance can have certain side effects, it is important to ensure that you are taking the right amount of cod liver oil supplements.

• Mushrooms:

If you cannot consume eggs or fish, then there are several vegetarian sources of vitamin D as well. Certain varieties of mushrooms are known to contain high amounts of Vitamin D. A word of advice, mushrooms that have been treated with Ultraviolet (UV) light should be preferred instead of those grown in the dark. This is because the UV treatment helps mimic the effects of sunlight and makes them an extra-rich Vit D food.

• Kale:

Kale is a widely available leafy vegetable that offers several nutritional benefits. Apart from being a great source of Vitamin D, Kale is also rich in Vitamin B and antioxidants that are known to aid the development of the brain and the immune system. It can easily be incorporated in your diet as salad or in sandwich stuffings.

• Oranges:

While oranges are popular as a source of Vitamin C, they are also a key component of a Vitamin D-rich diet. Whether conveniently peeling and popping them as individual carpels or making a glass of its zesty juice, this citric fruit should definitely be a part of your daily food intake.

 

Other beneficial sources of Vitamin D worth mentioning include, cheese, soy milk, almond milk and yoghurt, and cereals like oatmeal or raisin bran.

How Much Vitamin D Does Your Body Need?

Given our changing lifestyles, it is essential that we try our best to increase the intake of Vitamin D in our bodies. However, not everyone requires the same amount of Vitamin D to thrive. To understand this better, here is a chart detailing the recommended dietary intake of individuals, based on age:

Apart from these, pregnant women and breastfeeding women are recommended to consume 15 micrograms of Vitamin D.

Health Benefits of Vitamin D

There is a good reason that medical professionals often recommend that we spend an adequate amount of time outdoors, and that reason is primarily Vitamin D. It is one of the most essential vitamins for the human body and is produced in the presence of sunlight. If this is not possible daily, then you can increase the intake of Vitamin D by adding Vitamin D rich foods in your diet. The benefits are manifold, and include:

• Strengthens Dental Health

Vitamin D is proven to increase the absorption of calcium and phosphate in the body. Both these minerals are vital for building a strong enamel and increasing the density of the tooth composition. Moreover, it helps repair damaged dentin and reduces the erosion of the enamel layer of teeth as a result of any underlying nutrient deficiency. A lack of Vit D can result in tooth decay.

• Lowers the Risk of Lifestyle Diseases

Arthritis, cancer and diabetes are three of the most common lifestyle diseases that require significant management. While the importance of Vitamin D for healthy bones is quite apparent, a Vitamin D rich diet is known to regulate hormones such as insulin and glucagon that maintain optimal blood glucose levels. Apart from building immunity, Vitamin D can lower the chances of developing cancerous cells and malignant tumours.

• Improves Mental Health

Depression and Seasonal Affected Disorders (SAD) are becoming quite prevalent lately. Sufficient, regular, exposure to sunlight supplemented by regular intake of foods that are rich in Vitamin D can lift up your mood, make you more cheerful, and boost your mental health.

Wrapping Up

With the various benefits that Vitamin D provides, particularly for our immune system, bones, and muscular structure, it is vital that Vitamin D rich foods remain an essential part of your daily diet. However, despite its many benefits, there are certain illnesses that Vitamin D intake cannot help prevent. That is why it is essential to have your health and finances safeguarded with a reliable health insurance plan.