12 Vitamin D Rich Foods To Include In Your Diet

Vitamin D Rich Foods

Vitamin D is required by our body to promote the growth of bones by absorbing calcium. Deficiency of vitamin D may lead to rickets in children. Ricket is a disease condition where the bones get soft and fragile. In the adult’s deficiency of vitamin D leads to osteomalacia. Besides bone formation vitamins are also required to carry out other vital body functions. Vitamin D maintains the health of the teeth. It protects type 1-diabetes, cancer and multiple sclerosis. By regulating the level of insulin, it aids diabetes management. Also, vitamin D supports the function of lungs and cardiovascular health.

Sunlight provides us withvitamin D. 5-10 minutes sun exposure on bare skin three timein a week offerssufficient vitamin D. But due to seasonal variations, you may not be able to sit in sunshine the entire year. Also, much sun exposure tans skinand increases the risk of skin cancer. Use of sunscreen and darker skin complexion also reduces the body’s ability to absorb ultraviolet radiation B from the sun that produces vitamin D.
For the production of vitamin D, the skin should be directly exposed to sunlight and should notbe covered by clothing. If you are applying sunscreen with SPF 30 before stepping out in the sun your ability of the body to synthesise vitamin D reduces by about 95%.

Vitamin D breaks down very quickly, and this is also a big reason why a substantial percentage of the world’s population suffers from vitamin D deficiency.

In general, a healthy adult requires 200 IU vitamin D. Children and elderly requires more vitamin D than adults.

Do not worry and add vitamin D rich foods to your everyday diet to full fill bodies requirement for the vitamin D.

Foods Rich in Vitamin D

1.Eggs Vitamin D Rich Food-

One egg fulfills the 10% of the daily requirement of vitamin D. Yolk of the egg is abundant in this essential vitamin. Add one whole egg to your everyday breakfast. Do not worry about egg cholesterol as studies show that egg contain good cholesterol and it does not increase the level of bad cholesterol in the blood. At least consume three eggs in a week. Egg is also rich in protein.

2.Orange Juice Vitamin D Rich Food-

Surprising but yes, a half cup of orange juice provides with 45 IU of vitamin D. Orange juice is also rich in vitamin C, vitamin A and natural sugars. It is tasty, and you can consume one to 2 glasses of orange juice every day.

3. Yogurt Vitamin D Rich Food-

A small bowl of yoghurt fulfils 10-20 % of daily vitamin D requirement. Yoghurt is also rich in probiotics and improves digestion. It is the mostconvenient and tasty snack which is healthy and rich in proteins and calcium.

4.Mushrooms Vitamin D Rich Food-

Mushrooms just like our skin absorbs vitamin D from the sunshine. Mushrooms are also rich in iron, protein, potassium and anti-oxidants. A cup of diced mushroom will provide you with 64% of the daily vitamin D requirement.

5.Beef liver Vitamin D Rich Food-

Beef liver is a good source of calcium, protein, thiamine, iron and other essential nutrients. A 100-gram serving provides you with 50 IU vitamin D.

6.Shrimps Vitamin D Rich Food-

Shrimps are rich in vitamin D, vitamin E, vitamin B12, iron, protein, omega-3 fattyacids and good cholesterol. It reduces inflammation and improvesthe health of bone. 3 ounces of shrimp provide you with 2 IU vitamin D.

7.Oats fortified with vitamin D-

Yes, oatmeal fortified with vitamin D are available in the grocery stores. Also, oats is rich in healthy minerals, vitaminsand fibres. Before buying oatmealcheck the nutritional label.

8.Fish Vitamin D Rich Food-

Fishes such as salmon, tuna, mackerel and herring are excellent sources of vitamin D. 100 grams canned salmon provides you with 91% daily vitamin D requirement. The above fishes are also rich in protein, phosphorous and calcium.

9.Tofu Vitamin D Rich Food-

Tofu is rich in calcium and vitamins. A 100-gram of tofu gives you 39% daily vitamin D. Also, tofu is a rich source of the vitamin.

10.Soy milk Vitamin D Rich Food-

One cup of soy milk provides you with 102 IU vitamin D. It also provides 6 percent of the daily value of calcium.

11.Oysters Vitamin D Rich Food-

Oysters are filled with minerals and vitamins. It keeps you healthy and young. Six medium sized oysters provide you with 67% daily vitamin D requirement.

12.Salami Vitamin D Rich Food-

Salami are moderate sources of vitamin D. 100 grams salami offers you with 62 IU. But, you should consume it in moderation as it is rich in sodium and also may increase the level of cholesterol. Thus, consuming salami in high amounts increases the risk of stroke, hypertension and heart attack.

So next time while buying groceries from market make sure to add above foods rich in vitamin D to your shopping bags.