Do you frequently have headaches, feel lightheaded, or perhaps lack immunity? A serious contributing factor to these symptoms may be vitamin D deficiency. The body’s ability to regulate and absorb necessary minerals including
- Calcium,
- Magnesium, and
- Phosphate
Phosphate is an essential mineral useful for immune system support, this vitamin is also believed to promote bone and tooth formation and improve resistance to illnesses like diabetes. What can be done to enhance vitamin D absorption, though? Milk and water are among the most effective sources of vitamin D, according to a recent study that was presented at the 24th European Congress of Endocrinology in Milan. Immunological reaction to COVID-19 is just one of many health issues that have been attributed to insufficient vitamin D levels. Knowing whether or not vitamin D pills will be absorbed, and how to maximise absorption, is crucial.
People are starting to take notice of vitamin D and the part it plays in maintaining good health. Bone health is just one of many biological processes that vitamin D influences. Low vitamin D levels have also been linked to an increased risk of developing autoimmune illnesses. Not enough people are getting their recommended daily allowance of vitamin D. Experts are still arguing what goal levels should be, making it difficult to determine how many people are deficient. According to the studies conducted, roughly 24 percent of the American population suffers from vitamin D deficiency. Possible higher rates of insufficiency exist in other parts of the world. In Europe, vitamin D insufficiency is thought to affect almost 40% of the population.
When skin is exposed to sunshine, the body creates vitamin D. As a result of several factors, this is not an ideal method for obtaining sufficient vitamin D. Covering up, using sunscreen, and staying indoors during the sun’s peak hours are all good ways to lessen your chances of developing skin cancer. Furthermore, adequate year-round sun exposure may be impossible in certain parts of the planet. This is why it is recommended to obtain vitamin D through food or supplements.
The study found that adding whey protein isolate to apple juice didn’t boost D3 levels as much as expected. To put it another way, it’s being compared to juice without WPI. Juice consumption resulted in much lower D3 levels than milk and water consumption. We couldn’t tell the difference between milk and water. Vitamin D fortification in water and milk was found to be more effective than in juice, according to the study. According to the study, milk and water are both great ways to increase your vitamin D intake, but there are plenty of other options as well.
What is some good vitamin D-rich food options?
The body’s cellular processes, neuromuscular function, and bone ossification are all supported by serum calcium, which is maintained in part by the fat-soluble vitamin vitamin D. The immune system relies heavily on this vitamin, and this vitamin plays a critical role in prevention of following diseases. They include
- Osteoporosis,
- Cancer,
- Depression,
- Diabetes, and
- Obesity.
But more than 40 percent of people in the United States don’t get enough vitamin D. What’s the good news? Vitamin D can be obtained in a variety of tasty and all-natural ways.
Yogurt
Yogurt is high in protein and contains about 5 international units of vitamin D per 8-ounce serving, according to USDA nutrition data. Yogurt is versatile and may be used in many different recipes.
Oatmeal
Like most other whole grains, oatmeal is an excellent way to get your daily dose of vitamin D. Aside from that, oats are strong in important minerals and vitamins and complex carbs, which our bodies need to keep healthy and fit. Foods like cereals may also be fortified with vitamin D. Wheat bran flakes have been fortified with 145 IU of vitamin D per cup, which is equivalent to 18% of the DV. With 85 IU of vitamin D per cup, fortified crisp rice cereal provides 11% of the daily value. Keep in mind that not all breakfast cereals are created equal when it comes to vitamin D content. If you want to know how much vitamin D a product contains, it’s a good idea to read the label. Fortified cereals and oatmeal are a fantastic method to increase your vitamin D intake, even though they don’t contain as much vitamin D as many natural sources.
Egg Whites
Egg yolk is a great source of vitamin D as well. The egg white contains fewer calories and fat than the yolk, but the yolk has all the necessary nutrients. Be careful to limit yourself to no more than one egg yolk per day. The egg’s white is where you’ll find the majority of the egg’s protein, while the yolk is where you’ll find most of the egg’s fat, vitamins, and minerals. One large egg’s yolk has 37 IU of vitamin D, which is equivalent to 5% of the daily value.
Egg yolk vitamin D content might vary due to a few causes. Vitamin D levels in eggs can be raised by exposing liquid yolk to UV radiation, feeding the chickens a diet high in vitamin D, or exposing the chickens to the sun. Hens grown on pasture, free to roam in the sunshine, lay eggs with three to four times the levels of chickens raised in a confined environment. Additionally, the yolks of eggs laid by hens fed vitamin D-enriched diets can contain as much as 34,815 IU of vitamin D per 100 grammes of yolk. So since one yolk is roughly 17 grammes, it means you’ll get around 2.5 times the DV of vitamin D in a fresh egg. Eating eggs either from chickens grown outside or promoted as high in vitamin D can be a fantastic way to meet your daily intake.
Fresh Orange Juice
The health benefits of orange juice are numerous, making it a top choice among fruit drinks. The best way to start the day is with a hearty breakfast and a glass of fresh orange juice. However, freshly squeezed orange juice is far superior to bottled.
Fish with fat
Consume more fatty fish like herring, mackerel, salmon, and tuna, which are high in vitamin D. These are a good source of calcium, protein, and phosphorus and also contain vitamin D. Please check with your doctor before adding any of these foods to your diet. As a last note, keep in mind that moderation is the hallmark of a healthy and fit way of life.
Many people consume salmon because it is high in both protein and healthy fats, including vitamin D. The vitamin D concentration of salmon can vary significantly whether it comes from the wild or a farm. Vitamin D content varies with the time of year and the location of the salmon’s capture. Sea salmon was shown to contain between 556 and 924 IU of vitamin D every 3.5-ounce (100-gram) serving, which is 70 to 111% of the DV.
Oil from cod liver
Many people take Oil from the cod liver as a dietary supplement. If you don’t like fish but still want the health benefits of fish oil, try taking Oil from cod liver instead. Vitamin D3 is abundant in this food. One teaspoon (or 4.9 millilitres) contains around 450 IU, or 56% on a daily basis. For quite some time, it has been employed to remedy for the people who has low levels of this vitamin. Following are the diseases treated by using this oil and it includes
- Rickets,
- Psoriasis, and
- TB.
The vitamin A content of just one teaspoon of oil from cod liver is equivalent to 150 percent of the RDA. (4.9 mL). Too much vitamin A is dangerous. Vitamin A has a healthy upper maximum of 3,000 mcg. There is 1,350 mcg of vitamin A in only one teaspoon (4.9 mL) of cod liver oil. One should be careful not to take too much of this oil. Further, omega-3 fatty acids can be found in abundance in cod liver oil. Omega-3s have been linked to improved cardiovascular health and decreased inflammation. These fatty acids can be found in fatty fish and in cod liver oil. It can be challenging to consume sufficient amounts of omega-3 if you don’t regularly consume fish.
Sardines
Protein-rich, nutrient-rich, and anti-inflammatory, sardines are one of the healthiest seafood options there is. As a plankton eater, sardines are one of the cleanest seafood options because they don’t accumulate harmful metals and poisons from their diet. Sardines, which are a good source of protein and vitamin D, can be added to the pantry in either their fresh or canned forms.
The Swiss cheese
Vitamin D, calcium, and vitamin K all contribute to keeping your bones healthy, and Swiss cheese is just one more method to acquire all three! Shredded Swiss cheese can be used in a variety of ways, including on salads, with vegetables, and even baked onto bread. When you can, splurge on a raw, organic cheese.
Mushrooms
Mushrooms, along with fortified foods, are the only adequate non-animal sources of vitamin D. It’s possible that mushrooms, like people, make vitamin D. Vitamin D2 is made by mushrooms, while vitamin D3 is made by animals. The fact that vitamin D2 does aid in increasing blood levels of vitamin D, it is nearly not as effective as vitamin D3.. Exposure to UV radiation makes some varieties of wild mushrooms very high-quality sources of vitamin D2. Mushrooms cultivated for sale sometimes lack vitamin D2 since they are cultivated in the shadows. Ultraviolet (UV) radiation is being used to increase the vitamin D content of some mushrooms. When exposed to UV radiation, cremini mushrooms produce 139% of the DV.
The Bottom Line
Though our skin is capable of making vitamin D when exposed to sunlight, this may not be the most efficient means of getting enough. The most reliable and safest approach to get enough vitamin D is either eating foods rich in the nutrient or taking vitamin D supplements. It may be challenging, but not impossible, to get enough vitamin D from food alone. The foods discussed here are among the best sources of vitamin D.
Vitamin D is manufactured by the body in response to sun exposure. Vitamin D can be found in a wide variety of dietary sources. Assuring healthy bones and teeth as well as a robust immune system is largely thanks to this vitamin. Following problems may occur to a human body if his or her body lacks this vital vitamin. Diseases include
- Calcium deficiency disease and
- Hyperparathyroidism (a hormone imbalance that elevates blood calcium levels)
The above medical conditions are both linked to vitamin D insufficiency.
Making ensuring you receive enough of this crucial ingredient can be as simple as eating a lot of these vitamin D-rich foods.
Sirisha B