Many people suffered from vitamin D deficiency because they mostly stay indoors, getting little or no sunlight required for the production of vitamin D. While some do not take enough food or other sources of vitamin D.
This article will expose you to the best sources of Vitamin D and healthy foods you can get it from.
Vitamin D is a necessary vitamin for the body as it helps in the development of bone and teeth. It also helps to prevent bone problems like Osteoporosis, Osteomalacia, and so on. It also helps in the general absorption of calcium, phosphorus, and magnesium.
So, it’s important to have Vitamin D in abundance in the body. You can get it from staying out in the sun moderately, from supplements and healthy food listed below.
Best and Healthy Sources of Vitamin D
1. Fatty Fish
Fatty fish is a good source of vitamin D. They are generally referred to as seafood and they include Salmons, mackerels, Herrings, Sardines, and so on. People who love eating some of this seafood rarely lack Vitamin D.
You can also smoke or pickle them to make them tasty and delicious if you intend to start eating to obtain vitamin D.
2. Canned Tuna
Similar to fatty fish is the canned tuna but it’s cheaper and already canned. Canned Tuna is also a good source of vitamin D as well as Niacin and Vitamin K.
Despite its richness in minerals, it should be eaten moderately as it contains methylmercury. Which can cause other health problems when in huge concentration in the body.
3. Egg Yolk
Egg Yolks are also a good source of vitamin D. For people who do not like eating fish, you can get your vitamin D in the egg yolk. The yolk part of the egg is the one that usually contains vitamins (like vitamin D), fats, and minerals while the protein nutrients are found in the white part.
4. Cod Liver Oil
Most people that do not get enough vitamin D from sunlight and those that don’t take enough diets that contain vitamin D take supplements like Cod Liver oil to build their body’s vitamin D level.
Cod Liver Oil is an excellent source of both Vitamin D and A when taken. But it must be taken with prescription and moderately as it contains omega-3-fatty acids which can cause other health problems like atherosclerosis.
5. Beef Liver
Eating meat occasionally especially the beef liver helps in the prevention of bone diseases like Osteomalacia, Osteoporosis, and so on. This is because the Beef liver is also a good vitamin D source.
The most mushroom that is grown in the light can synthesize vitamin D like human beings. They are also a good source of vitamin D, as vitamin D2 which it synthesizes helps in raising the human form of vitamin D (vitamin D3) to a certain level.
Although only about 20% of the daily requirements of vitamin D can be gotten daily from mushrooms, it will help in preventing vitamin D deficiency.
7. Fortified cereals
Fortified cereals are also good sources of vitamin D. Examples of such fortified cereals you can get vitamin D from including fortified oatmeal, fortified maize, and so on.
It’s the best source of vitamin D for vegetarians who may not be able to consume meats and another animal source of vitamin D.
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8. Fortified Milk
Closely related to fortified cereals are the fortified milk. Some people obtain more nutrients from milk, fortify it with vitamin D and other minerals. Food sources of vitamin D under this include fortified cow milk, fortified soy milk, and so on.
Other sources of vitamin D include cheese, yogurt, trout, orange juice, and so on. As you try to institute vitamin D sources into your food regimen, ensure your kids are not lacking also. This is to prevent them from rickets, another disease caused by vitamin D deficiency.