Top 10 Vitamin D foods

 

Top 10 Foods that contains Vitamin D in 2021

Vitamin D

Vitamin D is used to absorb calcium, for immunity, 
bone protection, strong muscle and healthy heart. 
It occurs naturally from sunlight and also in some food.

By exposing in sunlight our skin absorb vitamin D.

 

 

Why we need Vitamin D?

 ü It helps to maintain the level of calcium and phosphate

in the human body.

ü To keep our bones healthier

ü It is the key element that absorbs calcium and gives energy

ü It is good for muscles, immune system and nerves.

ü It gives you healthy, shiny skin also.

ü Women need more vitamin D to keep their 

bone strong after 35 years.

 

Deficiency caused by low-level of 

Vitamin D in Human body

ï Rickets in children

ï Bone pain

ï Muscle aches

ï Muscle cramps

ï Muscle weakness

ï Weaken bones

ï Fatigue

ï Depression

ï Obesity

ï Kidney and liver diseases

 

VITAMIN D – RICH SOURCES TO GET

1.SUN LIGHT

 

ü Natural way to gain Vitamin D is exposing us for 
10 minutes in sunlight at least once in a week.
ü If you have problems like darkening skin, please reduce 
the time duration.
ü The perfect time get Vitamin D from sunlight is 
7 am to 9 am.

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2.COD LIVER OIL

 

ü It is derived from the liver of Cod fish mainly 
from Atlantic ocean

ü It is available in the form of capsules as well as Oil.

ü It contains 2500% of Vitamin D.

3.SALMON FISH

 

ü It is a fatty fish – great source of Vitamin D.

ü It contains 90% of Vitamin D in each serve.

ü Other than Salmon fishes like sardines, 

herring and mackerel also rich in Vitamin D.

 

4.COW MILK

 

ü We will get 20% of daily requirement of Vitamin D 
by drinking 1 glass of cow milk.

ü Milk is best source of calcium and Vitamin D.

ü Milk that contains full fat will give you full of Vitamin D, 
if the fat is removed from milk doesn’t have the vitamin source.

 

5.MUSHROOMS

 

ü Another Vitamin D rich food is Mushroom.

ü All type of mushrooms contains Vitamin D.

ü Mushrooms have the capability of self increasing Vitamin D 

from Sun light.

ü Like humans mushrooms have the power getting Vitamin D 

from Sun.

ü Mushroom’s Ergosterol will converts to Vitamin D by 

exposing in sunlight.

 

6.EGG YOLKS

 

ü Eating egg yolk will give you lot Vitamin D.

ü Don’t avoid eating egg yolk.

ü Eating whole egg we get 6% of daily consumption of these.

        Choline – necessary for brain development;

        Zinc and Selenium – Immune system booster;

        Vitamin D also

 

7.CHEESE

 

 ü It is a milk product; it is available in many forms and flavours.

ü It is made from the milk of cow, sheep, buffalo and goats.

ü It contains 6% of Vitamin D naturally.

 

8.SPINACH

 

ü Spinach is easily available in India.

ü We can grow spinach in our Garden itself. It is better also.

ü Consuming Spinach will give you 25% of 

daily needed calcium.

ü It is rich in Iron also.

  

9.ORANGE JUICE

 

ü It contains Vitamin C as well as Vitamin D.

ü Drinking Fresh Orange juice daily along with your 

breakfast will give you bright healthy day.

 

10.FOXTAIL MILLET

 

ü It contains calcium in huge for bone health.

ü It also contains Vitamin D.

 

That’s all. Eat healthy, live happily, Keep smiling always!

To be continued with another vitamin....