Top 10 Vitamin D Rich Foods

 

















Vitamin D is a fat-soluble vitamin that is different from other vitamins since our bodies can make most of what we need with exposure to sunlight.

 Vitamin D is more
than a vitamin because it acts as a pro-hormone and effects immune regulation and hormone balance of the body.

 Most of our foods are poor source of vitamin D unless they are fortified, and there are only a small amount of vitamin D rich foods to select from.

Vitamin D plays a role in the absorption of calcium into the bones.

 A lack of vitamin D can result in a softening of the bones called osteomalacia or a bone anomaly called rickets.

 Some of the biggest vitamin D deficiency symptoms include:

     Deteriorated immune system

    Seasonal depression

    Autoimmune disease

    Cancer

    Weak bones (osteopenia)

    Skin issues eczema and psoriasis

    Dementia

People most susceptible to to a vitamin D deficiency include those who live in regions with little exposure to sunlight, those with darker skin, people on low-fat diets and people taking anabolic steroids and weight loss drugs.

Vitamin D also aids with cell replication and may also play a role in the growth of autoimmune conditions. The RDA (Recommended Daily Intake) for vitamin D is 600 IU/day and the Daily Value is 400 IU.

Top 10 Vitamin D Rich Foods

1) Sunlight

Promotes vitamin D synthesis from cholesterol in the skin.

 2) Cod liver oil

1 tsp: 440 IU (over 100% DV)

 3) Sardines

3 ounces: 164 IU (41% DV)

 4) Salmon

3 ounces: 400 IU (100% DV)

 5) Mackerel

3 ounces: 400 IU (100% DV)

 6) Tuna

3 ounces: 228 IU (57% DV)

 7) Raw Milk

1 cup: 98 IU (24% DV)

 8) Caviar

1 oz: 33 IU (8% DV)

 9) Eggs

1 large: 41 IU (10% DV)

10) Mushrooms

1 cup: 2 IU (1% DV)

 In addition to exposing yourself to sunlight, consume at least 2 of these vitamin D rich foods daily.

Top Health Benefits of Vitamin D

Weight management

 Lack of Vitamin D has been associated to obesity and weight lost difficulties. A study found that women who had greater levels of vitamin D on a calorie-controlled diet lost more weight than those with lesser levels of the vitamin D.

At this time, it is uncertain if vitamin D deficit causes obesity or if obesity leads to vitamin D shortage.

 

Overall, if you are having trouble losing weight, you may want to consider getting your vitamin D level checked.

 Cancer Nervous system

 Various studies have exposed that people with lower levels of vitamin D does not perform well in exams; they may also have reduced decision-making skills, difficulty with tasks that require attention and focus.

 Also, several studies have revealed that healthy levels of vitamin D decrease cancer risk specifically for cancers of breast and the colon.

 Bone and Muscle Health

 Consuming higher vitamin D foods play a crucial role in absorption of calcium and also assists keep bones strong. It may also aid sustain healthy muscles all through life.

 

Older adults with sufficient vitamin D levels are more likely to be active, have developed muscle strength, and are less prone to falls.

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