Vitamin D is necessary for providing you strong bones and teeth as well as strong muscles. It is also needed for controlling the cell growth, proper functioning of the immune system and the neuromuscular system, and for the overall health of the body. If your body is deficient in Vitamin D, you will develop rickets, which is a disease in which the bones do not develop and function well.
This vitamin is water soluble and it is produced in the skin when you are exposed to the UVB rays of the sun. So, it is good for your health to get some sunlight, so that your body can synthesize Vitamin D. It is found only in a few food items. Here we will discuss about different sources of Vitamin D.
Simple Ways to Get Your Daily Vitamin D:
Beef liver:
3 ounces of beef liver provides you 42 IU of Vitamin D, which is one fourth of the vitamin D that you require in a day.
Cereal:
Some forms of cereals are rich in Vitamin D. Choose cereals containing at least 100 IU of Vitamin D in them. Bran cereals provide you 131 IU of this vitamin while fruit flavored cereals contain 11 IU of this vitamin.
Cod liver oil:
Cod liver oil is an excellent supplement and is full of Vitamin A, Vitamin D and omega 3 fatty acids. You get strong bones and teeth and can prevent osteoporosis by consuming cod liver oil. It is also good for the proper functioning of your brain.
Caviar:
It is an ingredient used in sushi and you get 232 IU of Vitamin D per 100 gm serving.
Eggs:
Eggs contain this vitamin in small amounts. If you include 1 egg in your daily diet, you will get 10% of the Vitamin D that you need per day.
Halibut:
Halibut, with is sweet flavor and firm white meat, is a favorite with people who love to eat fish. This fish has great nutritional values and contains minerals and vitamins like selenium, phosphorous, Vitamin B12, B6, Omega 3 fatty acids and so on. It is also a rich source of Vitamin D. You get about 1097 IU of Vitamin D from 1000 gm of halibut fish.
Herring:
This fish feed on planktons, which are rich sources of Vitamin D. So herring is also a good source of this vitamin. It also contains minerals, Vitamin B12 and other nutrients.
Mushrooms:
These are rich sources of Vitamin D because they grow in the sunlight and have the ability to absorb sunlight. They are also rich sources of Vitamin B complex like B1 and B2. B5 and copper are also found in mushrooms. When you chose mushrooms, take those that are dried naturally in direct sunlight and not those which are dried artificially. They are more beneficial in supplying your body with Vitamin D. The amount of this vitamin varies from one mushroom to the other. Shitake mushrooms contain the highest amounts of Vitamin D when compared to other mushrooms.
By exposing mushrooms to UV light, you can increase the amount of Vitamin D in them.
Mackerel:
Mackeral contain high amounts of omega 3 fatty acids and it is said that 3 ½ ounce of mackerel can supply you with 90% of the Vitamin D that you require per day. So, by consuming this fish, you will get all the essential minerals and vitamins that your body cannot produce on its own.
Milk:
Drinking 1 glass of milk daily will provide you with 20% of the Vitamin D that you need per day. Since this vitamin is fat soluble, skimming of milk may remove Vitamin D from it. You can have skimmed milk fortified with Vitamin D.
Ricotta cheese:
Ricotta cheese is the only milk product that contains vitamin D and it contains about 5 times the amount of Vitamin D found in other cheese.
Sunlight:
Sunlight is one of the best sources of Vitamin D. So, allow yourself to get some sunshine daily, so that the body can produce enough Vitamin D. By walking about 30 to 60 minutes in the sunlight, you will get the amount of Vitamin D that you require per day. When you walk in the sun, do not cover your whole body with clothes. Expose at least your face, arms and the hands to the sunlight or an area of your skin that is equivalent to them. This will help in increasing the levels of Vitamin D in your body.
Salmon:
Salmon is said to be the highest source of Vitamin D. The high amount of fat in salmon makes it the richest source of Vitamin D. By consuming 3 ½ ounce of salmon, you will get about 80% of the Vitamin D that you require per day. When you buy salmon, make sure that you buy those that have been caught wild or those that have been sustainably farmed. Alaskan salmon is the best variety of salmon and it contains about 5 times more vitamins than those you get from Atlantic salmon. So, it is highly nutritious and stable compared to the Atlantic salmon. You get about 1400 IU of vitamins from half a fillet of sockeye salmon. This is double the amount that you require per day.
Supplements:
Taking Vitamin D supplements is another way to get Vitamin D in your body. Two forms of Vitamin D supplements are available. One form is Vitamin D2, which is also called ergocalciferol. This is synthesized from yeast and is the most extensively used Vitamin D supplement. The other form is Vitamin D3, called chlorecalciferol. This is active form of Vitamin D.
Sardines:
Sardines have lots of health benefits and are rich in Vitamin D. A small amount of sardine will provide you about 70% of Vitamin D that you need per day. You get 270 IU of this vitamin from 100 gm of sardines.
Tuna:
Consuming 3 ounces of tuna is enough to provide you 50% of the Vitamin D that you require per day. Most nutritious are those that are fresh and wildly caught.
Oysters, orange juice, soy products, shrimp, margarine etc are also good sources of Vitamin D.