Vitamin D is a fat-soluble vitamin which acts as a pro-hormone and effects hormone balance and immune regulation of the body.
A deficiency in vitamin D can cause softening of the bones called osteomalacia. Some other deficiency symptoms include weakened immune system, seasonal depression, autoimmune diseases, cancer, skin issues like eczema etc.
The RDA for vitamin D is 600 IU/day and the Daily Value is 400 IU. Following are some of the foods which one can take to increase their vitamin D content.
Mushrooms are the only plant source of this vitamin. They are an excellent source of this vitamin. Interestingly, mushrooms can synthesize this vitamin when they are exposed to UV light. However, mushrooms can produce a variety of this vitamin – vitamin D2. Vitamin D2 help raise blood levels of vitamin D in our body.
Soy products like tofu and tempeh are foods rich in calcium and vitamin D. A 100-gram serving of fortified tofu can provide you with 39% of the daily value of this vitamin. Other than this, tofu is high in protein too. Soybeans itself is one of the great source of this vitamin. Other soy products rich in this vitamin are soy milk, soy yogurt etc.
Yes. Cheese. It is delicious and healthy both. Cheese variants like swizz, goat and ricotta cheese are viable sources of both vitamin C and D. 1 slice of Swizz cheese can provide you with 6 IU of this vitamin. Also a ½ cup serving of ricotta cheese can contribute 12 IU of this vitamin. 1 ounce of goat cheese, on the other hand, provides 6 IU of this vitamin.
A glass of orange juice is taste satisfying, nutritious a healthy way to start the day. One can simply meet their required levels of this vitamin by drinking fortified orange juice. But before that you should know that most of the brands offer this vitamin fortified orange juice as it is not naturally present in fruits and vegetables, including orange. One serving of orange juice can provide you a 100 IU of this vitamin.
Like most of the whole grain products, oatmeal is also fortified with this vitamin. Along with this vitamin, oats also provide other healthy vitamins and minerals. One packet of fortified oatmeal provides 154 IU of this vitamin, that is amounting to 26% of the daily value. So you can add it in your diet.
Whole eggs are another one of the good source of this vitamin and a wonderfully nutritious food. The fat, vitamins and minerals are found mostly in the egg yolk and so is this vitamin. One egg yolk contains between 18 and 39 IU of this vitamin. Choosing eggs that are either from chickens raised outside or that are marketed as high in this vitamin can meet your daily requirements.
There are many other foods which are rich in this vitamin. These are fishes, cod liver oil, caviar, oysters, cereals, beef liver, shrimps, salami etc. Most of the good source of this vitamin is non vegetarian food. Other than food, one can obviously get plenty of this vitamin from the sunlight itself. Most people can make enough of this vitamin from being out in the sun daily for short periods with their forearms, hands or lower legs uncovered and without sunscreen. It is natural, free of cost way to consume this vitamin.
So these are some of the options that one should look for when you are wondering about vitamin D rich foods. Eating healthy is the key to stay healthy. And this vitamin is required by our body in good amount to keep us fit. A proper amount of this vitamin can ensure us healthy bones and keep us away from certain diseases. So, include them in your diet.