Vitamin D Foods- Health Benefits

What Is Vitamin D?

Vitamin D is a fat-soluble vitamin that serves as both a hormone produced by our body and a nutrient we consume. This vitamin plays a vital role in absorbing Calcium into the bones, helping maintain healthier bones. Vitamin D has also proven to greatly help reduce cancer cell growth and inflammation. Proper functioning of your immune system and controlling infections are its best benefits. So, consuming Vitamin D foods and supplements as per the requirements is bound to do wonders. This will help maintain stronger bones and other benefits. 

Health Benefits Of Vitamin D

Consuming Vitamin D foods and supplements will help you experience numerous health benefits you have been missing out on. So, keep reading to find out more.

  1. Helps With Weight Management

A deficiency of Vitamin D in your body turns out to be a reason for obesity. So, if you are facing any problem in reducing your body weight, check out Vitamin D foods for some assistance. 

  1. Provides Bones And Muscles Strength

If you consume food sources rich in Vitamin D, you will experience intensified Calcium absorption. This will help you build bone density. Also, it will contribute to bone resistance. Consuming Vitamin D foods on an acceptable basis will help you sustain healthy muscles in the long run. We advise you not to reduce your daily Vitamin D intake. This will help you when you get older. 

  1. Protects The Nervous System And Restricts Cancer

You can boost your immune system by consuming foods rich in Vitamin D. A lack of this fat-soluble vitamin in your diet will hurt your decision-making skills. This is also likely to divert your mind from focusing your attention on matters promptly. Also, researchers prove that consuming Vitamin D foods is likely to reduce the chances of colon or breast cancer. 

Some Vitamin D Food Items To Add To Your Diet

There are some common yet serious symptoms relating to deficiency of Vitamin D. Some of them include weakness of muscles and low body resistance. Reduction in bone density levels is also a part of it. So, you must go for the food items mentioned below. These food sources contain adequate Vitamin D. So, they can help you overcome all serious issues. 

  1. Fish
fish

Fishes like Salmon are extremely good to be added to your daily diet routine. They provide a buck load of proteins. Also, they are an adequate constituent of Vitamin D. Other fishes like Tuna, Eel, Mackerel, and Trout are no less. These oily and fatty fishes serve as great options to go for if you suffer from a Vitamin D deficiency. 

  1. Milk
milk

Milk is a good source of Vitamin when fortified. A person who opts for a single glass of milk every day satisfies the condition of 20% of their daily requirement of Vitamin D. Going for whole fat milk will also do the job as the Vitamin D present in it is fat-soluble. You can also go for products made from whole fat milk. 

  1. Cheese
cheese

Certain cheeses are extremely low in being an adequate source of Vitamin C. This is so as they are not fortified. But Ricotta cheese is regarded as the highest natural cheese. This is an excellent source of Vitamin D. And let’s be honest, who doesn’t love cheese? Since they are delicious and serve as a great source as one of the Vitamin D foods, it is only wise that most people go for them. 

  1. Egg
egg

Eggs are considered one of the richest sources of Vitamin D. The yolk of the egg is the portion from which one gets all the vitamins. So, you must never leave out the most nutritious part of an egg- its yolk. One can get 10% of their daily Vitamin D requirement satisfied by consuming a single egg. 

  1. Mushrooms
mushrooms

One must include mushrooms in their diet at least four times a week since they are really rich sources of Vitamin D. Known to be one of the healthiest sources of the fat-soluble vitamin, wild mushrooms will do the job of fulfilling your regular Vitamin D requirement as they are constantly exposed to UV light. You can also sundry normal mushrooms before consuming them. They will be exposed to the Sun, the highest natural source of this vitamin. 

  1. Butter
butter

The fatty food butter is amongst the richest sources of Vitamin D. However, consume them in small quantities. People who go to the gym or even dieticians as butter don’t opt for it. Consuming butter moderately will help you get a healthy addition to your diet plan. 

  1. Orange Juice
orange juice

Preparing your fortified orange juice from scratch can be one of the healthiest food items you can consume. Since it is a rich source of Vitamin D, you can also drink it without worrying about excessive carbohydrate and sugar intake. If you are suffering from Diabetes, going for this source of Vitamin D is the right way. 

  1. Yogurt
yogurt

Yogurt, a delicious, healthy, and wholesome snack, is perfect for serving as a good source of Vitamin D. This is because it covers about 10 to 20 percent of the daily requirement of Vitamin D. Eating plain yogurt instead of the flavored one will provide you with the goodness of ‘Sunshine Vitamin’ you never thought you needed. 

The Bottom Line

Opting for Vitamin D foods will provide you with all the goodness you need for maintaining healthy bones and muscles while lowering cancer risks. Just make sure you do not consume Vitamin D more than required, as overdosing on something can cause adverse effects too.