Vitamin D is a vitamin that is fat-soluble and found in a few foods naturally and is available as a dietary supplement. When ultraviolet (UV) rays from sunlight strike the skin and cause vitamin D synthesis, it is also endogenously produced.

Via diet and through exposure to sunlight, people get vitamin D. Vitamin D deficiency isn't a problem for most adults. Some are at higher risk for the disease, especially those with dark skin and adults older than 65 years.

Benefits of vitamin D
  1. Vitamin D helps regulate the body's amount of calcium and phosphate.
  2. keep your bones and teeth healthy.
  3. Lack of vitamin d can also be the reason for bone deformities.
  4. Helps to reduce the chances of heart disease.

Sources of vitamin D
  1. Cow milk
  2. Cow milk
    Cow milk

    Naturally, cow's milk, the most frequently consumed type of milk, is a good source of many nutrients, including calcium, phosphorus, and riboflavin (32Trusted Source).

    Cow milk is fortified with vitamin D. It usually contains approximately 115-130 IU per cup (237 ml), or around 15-22% of the DVV.

    Benefits of cow milk
    1. It is a complete meal.
    2. Helps to provide strength to your bones and muscles.
    3. Help to improve your brain health.
    4. Helps to keep your heart healthy.

  3. Soy milk
  4. Soy milk
    Soy milk

    It is an emulation of water, oil, and protein. Its original shape is formed by tofu. The nutrients provided by the Soy milk are Vitamin A, b, d, Calcium, magnesium, Iron, Fat, Protein, Energy and also have the other nutrients too.

    Benefits of soy products
    1. It has a high amount of fiber, protein, and saturated fat.
    2. Rich source of antioxidants.
    3. It also helps you to gain fat and weight

  5. Orange juice
  6. Orange juice
    Orange juice

    Orange juice is an orange tree fruit liquid extract that is formed by squeezing or reaming oranges. It comes in many varieties, including blood orange, navel orange, clementine, valencia orange, and tangerine. provides a high amount of vitamin d for your day.

    The benefit of orange juice
    1. Help to improve your heart health.
    2. Reduce the risk of kidney stones.
    3. Decreased inflammation
    4. It is rich in antioxidants and micronutrients such as vitamin C, folate, and potassium in orange juice.

  7. Oatmeal
  8. Oatmeal

    Vitamin D is also fortified in some cereals and instant oatmeal. 54-136 IU, or up to 17 percent of the DVV, will be provided by half a cup of oatmeal. While fortified cereals and oatmeal are less than many natural sources of vitamin D, they can still be a good way to increase your intake.

    Benefits of oatmeal
    1. Help to lose body weight.
    2. Provide energy for a full day.
    3. It has a rich amount of Antioxidants
    4. Help to control the blood pressure.

  9. Mushrooms
  10. Mushrooms

    It is a great source of vitamin D and the other nutrients available in 100g m Mushrooms are as follows: Energy: 94 kJ (22 kcal), carbs 4.3 g protein 0.1g vitamin C, B, D, and the minerals like calcium, magnesium zinc and sodium.

    Benefits of Mushrooms
    1. It is good for red blood cells.
    2. It helps to improve the digestive system.
    3. Help to maintain skin health.
    4. Help to protect the heart from heart disease.

  11. Egg yolks
  12. Egg yolks
    Egg yolks

    The yellow section in the middle of an egg is the egg yolks. They contain high cholesterol levels but also have a number of important nutrients and health benefits. Eggs are a nutrient-dense, low-cost food that is easy to access and cook.

    Provides the nutrients like Energy: 94 kJ, carbs, protein vitamin B, C, D and minerals like calcium, magnesium zinc, and sodium.

    Benefits of egg yolks
    1. It contains vitamins A, D, E, and K along with omega-3 fats.
    2. Help to prevent the body from heart disease.
    3. It also provides a lot of energy to the body
    4. provide health to the eye and brain.

  13. Salmon
  14. Salmon

    For many species of ray-finned fish in the Salmonidae family, salmon is the common name. Trout, char, grayling, and whitefish are other fish from the same genus. Salmon are native to the North Atlantic and the Pacific Ocean tributaries and are a rich source of vitamin d.

    Benefits of Salmon
    1. It has a low amount of saturated fat.
    2. It provides nutrients like iron and vitamin D.
    3. It is also a beat source of vitamin B12.
    4. Rich source of protein.

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