Top 5 Vitamin D Rich Foods
Vitamin D or the ‘sunshine vitamin’ is an essential nutrient that keeps the bones and teeth healthy. It also plays a major role in regulation and absorption of calcium in the body. “Calcium strengthens the bones but is only useful in the presence of Vitamin D. The Vitamin acts on cells in the body and allows them to absorb calcium from the intestines. This ensures that there is enough calcium for the body to use. So essentially, one cannot do without the other” says nutritionist Niharika Ahluwalia.
Sunlight is the best source Vitamin D. Since the sweltering heat makes us run away from sun exposure, doctors usually prescribe Vitamin D supplements to cure its deficiency. But you should know that there are quite a few natural sources that can help boost your Vitamin D levels.
Foods that provide vitamin D include:
Fatty fish, like tuna, mackerel, and salmon.
Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
Vitamin D Rich Foods – Dr.AxeVitamin D is a fat-soluble vitamin that is different from other vitamins because our bodies can make most of what we need with exposure to sunlight.
Vitamin D is more than a vitamin in that is acts as a pro-hormone and effects hormone balance and immune regulation of the body.
Most foods, unless they are fortified, are poor sources of vitamin D and there are only a small amount of vitamin D rich foods to choose from.
Vitamin D plays a role in calcium absorption into the bones.
A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets.
Some of the biggest vitamin D deficiency symptoms include:
Weakened immune system
Weak bones (osteopenia)
Skin issues eczema and psoriasis
People most prone to a vitamin D deficiency include those who live in northern regions with little sunlight exposure, people with darker skin, people on low fat diets and those taking steroids and weight loss medications.
Vitamin D also helps with cell replication, and may play a role in the development of autoimmune conditions. The RDA for vitamin D is 600 IU/day and the Daily Value is 400 IU.