Best sources of vitamin D
Vitamin D is one of the most important and main vitamins for the human body to function normally. It is a fat-soluble vitamin, which is required to maintain serum and calcium levels in the body. It supports cellular processes, neuro-muscular function and bone ossification.
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| Best sources of vitamin D |
Role of vitamin D in body
Vitamin D also plays an important role in keeping the immune system active and protecting against diseases such as osteoporosis, cancer, depression, diabetes and obesity. Unfortunately, these are all diseases that are more common in women than in men. This is because the problem of the vitamin D deficiency is more serious in the women than in the men.
Sources of vitamin D
The main source of vitamin D is sunlight, however, such things can be added to the diet, which can meet the needs of vitamin D. Such food items are mentioned below.
Salmon
Salmon which is an excellent source of the protein, omega-3 fatty acids and vit D. you should try to buy wild salmon (not farmed one).
Rainbow Trout
Rainbow trout (a type of river/ocean fish) is another excellent source of vitamin D. Just 3 ounces of rainbow trout provides 100 percent of your daily vitamin D needs. It contains many types of vitamins, minerals and proteins.
Egg-yolk
Vitamin D in eggs is found only in the yolk. Eggs also contain very essential amino acids that are an excellent source of choline and one of the healthy fats.
Mushrooms
Mushrooms are also an excellent source of vitamin D, as well as B vitamins and potassium. Vitamin D is found in different amounts in different types of mushrooms, such as shiitake, portobello, marrel and chanterelle are relatively high in vitamin D. Mushrooms grown in direct sunlight, which are exposed to more ultraviolet rays, contain even more vitamin D.
Tuna
Another great source of vitamin D is tuna fish. Tuna fish available in cans usually have a long shelf life, in this case, cans of tuna can be easily kept at home by purchasing them, which can be added to the diet to get protein in addition to vitamin D. When buying tuna, make sure it is sourced sustainably. always try to choose light tuna, which has the lowest amount of mercury in it.
Sardines
Sardines are an excellent and nutritious fish from the sea, providing protein, many essential vitamins and minerals, and anti-inflammatory omega-3s. Because sardines feed on plants or animals floating on the water, they do not contain heavy metals and other toxins compared to other types of fish, making sardines the cleanest and healthiest seafood available. thats why it is considered as one of the the best source of vitamin D.
Cheese
Cheese is another great source of vitamin D, which also contains calcium and vitamin K. These three components together keep our bones strong.
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Cheese can be added to salads and vegetables and can also be baked into bread. Whenever you buy cheese, try to get it organic and raw.
Cod liver oil
Among the sources from which vitamin D can be obtained, cod liver oil is at the top. Cod liver oil is also one of the excellent sources of vitamin A and also anti-inflammatory omega-3 fatty acids that are very essantial. If you don't like the taste of oil, you can take it in form of capsules.
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